Dumbbell Goblet Squat
Focus on your technique as you perform the dumbbell goblet squat, making sure that you maintain a strong contraction in your core and glutes. Be sure not to lean forward as you perform this exercise and maintain a neutral spine throughout the entire movement, Wells said.
- Start by standing with your feet slightly further than shoulder-width apart. Hold one dumbbell with both hands directly in front of your chest.
- On an inhale, bend your knees until your upper legs (quadriceps) are parallel with the floor. Make sure you are looking straight ahead. Ensure that your back remains between a 45- to 90-degree angle to your hips.
- Exhale and push through your heels, extending your legs to return to the starting position.
- This counts as one rep.
- Continue performing goblet squats for 30 seconds, then take 30 seconds of rest.