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.