One move
Goblet Squat Hold
Strength
Stability
Lower body
Core
How to read ahead. Do to go one move at a time.
Hold one dumbbell at chest height, squat to a comfortable depth, and stay tall while you breathe steady. Hold while posture and core stay switched on.
Option. Bodyweight version with hands at chest works great. Stay a little higher in the squat if legs need an easier pass.
Show the steps Hide the steps
-
1
Stand tall holding one dumbbell vertically at your chest, or clasp hands at chest.
-
2
Brace your core and keep your chest proud.
-
3
Squat to a depth that feels steady — thighs parallel or higher.
-
4
Hold the position while breathing calmly.
-
5
Keep knees tracking over toes and heels grounded.
-
6
Stand up with control when the hold is done.