A goblet squat involves holding a free weight ... as it uses a dumbbell or kettlebell rather than a bar. A split squat involves pressing through just one foot, with the other resting on the ...

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You’ll start with a quick warmup to help you hone the proper way to move, then head into goblet squats, lateral lunges, and front-foot-elevated split squats. Give yourself time to rest between sets.

There’s no move quite as fundamental and beneficial as a squat. It’s the move for building stronger glutes and quads, and the best bit is that you can do it anywhere without any equipment.