Legs
1Starting position 
2End position
Goblet Squat
The goblet squat is the easiest squat to learn proper depth and a flat back with.
Setup
Hold a kettlebell or dumbbell with both hands at your chest, elbows down. Feet shoulder-width or a bit wider, toes slightly out.
Execution
- Hold a kettlebell by the horns at your chest, feet shoulder-width apart.
- Inhale and squat deep between your legs; back flat, chest and head up.
- At the bottom push your knees out with your elbows, then exhale and stand up.
Common mistakes
- Weight drifting off your chest — hug it in, or your torso tips forward.
- Heels lifting — weight on mid-foot and heels.
- Knees caving — push them out with your elbows at the bottom.
- Back rounding at the bottom — only go deeper as long as it stays flat.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
More for this muscle group: Legs
Position photos from the open free-exercise-db.