The goblet squat is the speediest way to get someone squatting properly and quickly. Really, it’s nearly impossible to do wrong. The following steps walk you through it:
Grab a kettlebell or dumbbell and hold it directly in front of the chest, like a goblet (hence, the name goblet squat).
Keep the weight held as snuggly to the chest as possible.
Assume a little wider than hip-width stance, and point your toes slightly out.
This is your squatting stance.
Start the movement by sitting down, as if you’re reaching your butt down for a curb. (It may help to think that you’re pulling yourself down between your legs.)
Keep in mind that in a squat, you sit down; in a swing, you sit back.
Continue to descend for as long as you’re able to keep your heels on the ground, your knees in line with your toes, and your back flat.
When you stand up, be sure that your hips and shoulders ascend simultaneously.