Set up for the goblet squat is with a single dumbbell held at the chest. 

Your feet should be hip to shoulder width apart in your squat stance. 

Lower the hips back and down into your squat. 

With the belly braced at the bottom and keeping tension, hold for three seconds, then press out of the bottom by driving through the heels and squeezing the glutes. 

Return to standing, opening hips all the way at the top.