1. Place your feet about 125% of your shoulder-width apart with your toes pointing outwards at a 45-degree angle
2. Place both palms around the bottom side of the dumbbell plate and allow it to vertically rest on your chest
3. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
4. Once your pelvis reaches the knee line, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward
The primary muscles used in Goblet Squats are the Glutes and Quads. The secondary muscles used are the Hamstrings.