Dumbbell 2-Sec Hold Goblet Squat

1. Stand with your feet shoulder-width apart, toes slightly turned out.

2. Hold a dumbbell vertically in front of your chest with both hands. Your elbows should be pointing down.

3. Brace your core and keep your chest up as you start to lower your body by bending your knees and pushing your hips back as if you are sitting back into a chair.

4. Descend until your thighs are at least parallel to the ground, holding the dumbbell steady at your chest.

5. Hold this bottom position for 2 seconds, maintaining tension in your core and leg muscles.

6. Drive through your heels to return to the starting position, straightening your legs and hips to stand up fully.

7. Repeat the movement for the desired number of repetitions, making sure to maintain proper form throughout.

Remember to breathe in on the way down and breathe out on the way up. Adjust the weight of the dumbbell to match your strength level, ensuring that you can perform the exercise with proper form.

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