The Goblet Squat is an excellent exercise for building lower-body strength and improving squat mechanics. Hold a dumbbell or kettlebell close to your chest with both hands, gripping it like a goblet. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest upright and your core engaged. Ensure your knees stay in line with your toes. At the bottom of the movement, your elbows should be inside your knees. Push through your heels to return to the starting position while maintaining a flat back throughout the movement.