A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and core through controlled squatting movements while holding a dumbbell in goblet position.
Stand with feet shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands. Lower your body by bending your knees and hips, keeping your chest up and knees in line with your toes. Return to standing position.
Begin standing with feet shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands.
Return to the starting position with legs fully extended, maintaining control throughout the movement.
Keep chest up, knees in line with toes, sit back into squat, maintain form
Rounding the back, knees caving in, not going deep enough, rushing the movement
Increase weight, add pause at bottom, perform single-leg variation, or use barbell.
Use lighter weight, perform without dumbbell, or practice bodyweight squats first.
Maintain proper form to avoid knee and lower back strain. Stop if you experience pain in the knees, hips, or lower back. Keep your chest up and knees in line with your toes throughout the movement.