Elevated Goblet Squat

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • If using a weight, hold it close to your chest with both hands, keeping your elbows pointed down. Your hands should form a cup around the weight.

   • Keep your back straight, chest up, and shoulders relaxed.

2. Lowering Phase:

   • Begin to squat down by bending at the hips and knees.

   • Keep your weight balanced on your heels, and ensure your knees track over your toes.

   • Lower your body until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form.

3. Position Check:

   • Throughout the squat, your chest should remain up, and you should avoid rounding your back.

   • Your elbows should stay inside your knees if you are holding a weight.

4. Rising Phase:

   • Press through your heels to rise back up to the starting position.

   • Squeeze your glutes as you return to standing.

   • Maintain control throughout the movement.

5. Repetitions and Sets:

   • Aim for 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.

Tips:

• Make sure to warm up before starting your workout.

• Focus on maintaining proper form to prevent injury.

• If you're new to squats, practice without weights first to master the movement.