Dumbbell Single Squat

Setup

Standing with feet shoulder-width apart, hold a single dumbbell vertically by one end against your chest, cupping the other end with both hands.

Movement

1. Descend: Keeping your chest proud and spine neutral, push your hips back and bend your knees to lower into a squat position.

2. Depth: Continue lowering until your thighs are at least parallel to the floor, ensuring your elbows track inside your knees as you descend.

3. Ascend: Drive through your heels to return to the starting position, bracing your core throughout the movement.