One move
Goblet Squat
How to read ahead. Do to go one move at a time.
Hold one dumbbell vertically at chest height with both hands. Squat down by pushing hips back and bending knees, keeping chest proud and elbows inside knees. Drive through heels to stand.
Option. Bodyweight version with hands at chest for zero equipment. Iron pumper: pause at the bottom for 2–3 seconds, or elevate the heels slightly for more quad emphasis only if ankles and knees stay happy. Tempo work (3-second eccentric) builds control without extra load. Sit to a box or drop the bell if the back rounds.
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1
Stand tall holding one dumbbell vertically at your chest with both hands.
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2
Brace your core and keep your chest proud.
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3
Push your hips back and bend your knees to lower into a squat.
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4
Lower until your thighs are parallel to the floor or as low as comfortable.
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5
Drive through your heels to stand back up.
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6
Keep elbows inside your knees and torso upright.