Alternating Goblet Squat to Reverse Lunge

Setup

• Stand with your feet shoulder-width apart.

• Hold a single dumbbell vertically against your chest with both hands, cupping one end of the weight.

Movement

• Engage your core and maintain a tall posture throughout the movement.

• Begin the descent by driving your hips back and bending your knees simultaneously.

• Keep your heels flat on the ground and your chest upright; do not allow the weight to pull your torso forward.

• Lower yourself until your thighs are at least parallel to the floor, maintaining a controlled motion.

• Pause briefly at the bottom of the squat.

• Drive through your mid-foot to stand back up, returning to the starting position.