Named after the position in which the weight is held, The goblet squat is one of the most idiot-proof ways to learn and reinforce the basic squatting movement pattern. Here is how to do it

• Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
• Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
• At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Though it's not everyone's taste, the goblet squat is safe to practice on a daily basis.