A compound movement that combines a goblet squat with hip opening elements to improve mobility, strength, and range of motion in the hips and lower body.
Hold a dumbbell vertically against your chest with both hands. Stand with feet wider than shoulder-width and toes turned out. Squat down while keeping your chest up and knees tracking over toes. At the bottom of the squat, gently press your elbows against your inner thighs to open your hips further. Hold the position briefly before returning to standing.
Stand with feet wider than shoulder-width apart, toes turned out at approximately 45 degrees, holding a dumbbell vertically against your chest with both hands.
Return to the starting position with legs fully extended, maintaining the dumbbell position against your chest and proper posture.
Keep chest up, press knees outward, sit back into hips, maintain upright posture, breathe deeply
Knees caving inward, rounding lower back, not going deep enough, rushing the movement, losing balance
Increase dumbbell weight, hold the bottom position longer, add a pause at the bottom, or perform the movement on an unstable surface.
Use a lighter dumbbell, perform without weight, reduce the depth of the squat, or use a wall for support.
Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. If you have hip or knee issues, consult a healthcare provider before performing this exercise. Ensure the dumbbell is held securely to prevent dropping.