Dumbbell Sumo Goblet Squat

1. Stand with your feet wider than shoulder-width apart, toes pointed out at about a 45-degree angle.

2. Hold a dumbbell vertically in front of your chest with both hands, gripping one end of the dumbbell.

3. Engage your core, keep your chest up, and look straight ahead to maintain a neutral spine.

4. Inhale as you lower your body down and back as if sitting in a chair, keeping the weight on your heels and your knees tracking in line with your toes.

5. Squat down as deep as your flexibility allows, but not beyond the point where your thighs are parallel to the ground.

6. Exhale and press through your heels to extend your legs and return to the starting position.

7. Repeat for the desired number of repetitions and sets.

For safety and effectiveness, make sure to keep the core engaged throughout the movement and avoid letting the knees collapse inward. Adjust the weight to match your fitness level, and do not sacrifice form for heavier weight.

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