Start without a weight
A goblet squat holds one dumbbell at the chest, but that loaded version is not automatically a first exercise. ACE lists the goblet squat as intermediate and a bodyweight squat as a beginner movement. Try an unloaded squat or sit to stand before you hold a weight.
Set a stable stance
Stand with both feet planted about a comfortable distance apart. Let the toes point where your knees can follow them easily. Bend at hips and knees together, with your chest comfortably lifted and your whole foot in contact with the floor. A chair behind you can provide a clear place to pause without dropping into it.
Choose your own depth
Lower only while you can keep the movement steady and your feet grounded. You do not need to reach a fixed depth or force the hips below the knees. ACE explains squat depth as an individual choice shaped by movement control. If your back changes sharply or you lose balance, try a smaller range.
Add the dumbbell only if ready
Once the unloaded pattern feels controlled, you may hold one light dumbbell vertically close to your chest with both hands. Keep elbows near the body and the weight close rather than reaching forward. Test the same comfortable depth; the weight does not require you to squat lower. Fitonomy gym workouts describe dumbbell training and exercise demos without prescribing this particular progression.
Rise and reset
Press through your planted feet to stand, letting hips and knees straighten together. Keep the weight close until you are upright, then pause before another attempt. If the movement becomes rushed, set the dumbbell down and return to the unloaded version. A single careful repetition is more useful for learning the pattern than chasing a number.
Connect the pattern to your gym plan
A step up trains a different path, and machines versus free weights helps you choose equipment. The first gym workout guide provides wider context. Stop if you feel pain, dizziness or loss of control, and seek individual advice for an injury or restriction.
To practise an uneven stance with both feet still on the floor, see the supported split squat setup before adding weight.
To compare this squat with a hip driven drill before adding load, see the dowel hinge practice.
To compare this standing squat with a supported seated option, read the leg press setup guide without treating their loads as equivalent.