Shape Up With Squats

So maybe your "new year, new you" resolutions went by the wayside long before winter thawed, but that doesn't mean you can't get back on the wagon. Get your body in shape with the TNT exercise of the week from fitness expert Adam Campbell.

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The Goblet Squat

This is one of the simplest, most effective exercises on the planet. It works nearly every muscle in your body, and burns tons of calories. It's great for working your hips and thighs — and even your core. But don't be intimidated by its name. This version of the squat is a very easy to learn how to do, and only requires a dumbbell. Just be sure to choose a challenging weight. Beginners should start by doing 12 to 15 repetitions. If it feels like you could do three or four more, you'll want to use a heavier dumbbell.

Click here to see a video to show you the proper form.

Directions

Grab a dumbbell and hold it vertically in front of your chest. (Imagine that it's a heavy goblet.) Set your feet shoulder-width apart.

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Initiate the movement by pushing your hips backwards, then bend your knees and take three seconds to lower your body as far as possible. (The deeper you squat, the better.) Keep your torso as upright as possible throughout the entire movement.

Pause briefly, then push yourself back up to the starting position.
Pointer: Doing the goblet squat is one of the best ways to learn to squat naturally and safely. Don't be afraid to lower your body as deeply as possible. Research shows that the most unstable knee angle during the squat is when your knees are bent 90 degrees — a few inches above the point where your thighs are parallel to the floor. Plus, "full" squats strengthen your knee tendons and lead to balanced lower body development, unlike "shallow" squats, which can overdevelop your quadriceps and increase your risk for injury.

Bonus Tip: If you want to emphasize your glutes more, use a wider stance — about twice shoulder-width. You won't be able to lower your body as far, but it hits your backside even better.

Adam Campbell is the Fitness Director for Men's Health, and co-author of the "TNT Diet." A National Magazine Award-winning journalist, Adam also holds a master's degree in exercise physiology from the University of Kansas, and is a NSCA Certified Strength and Conditioning Specialist.