Dumbbell Goblet Squats – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding a dumbbell vertically at chest level, with both hands cupping the top end of the dumbbell.
Execution: Lower into a squat by pushing your hips back and bending your knees, keeping the dumbbell close to your chest. Press through your heels to return to standing.
Muscles Worked: Quadriceps, glutes, hamstrings, core.
Form Tips: Keep your chest lifted, and avoid letting your knees cave inward during the squat.