Dumbbell Goblet Squats target the quads, glutes, and hamstrings while engaging the core for stability and posture. Hold a single dumbbell vertically at chest height, feet shoulder-width apart. Lower into a squat by pushing hips back and bending knees, then drive through your heels to stand tall. This exercise builds lower-body strength, improves balance, and enhances squat mechanics. Gymcheq emphasizes controlled movements and proper alignment for maximum effectiveness and safety.