- Holding the dumbbell in a goblet squat place your foot on a bench or box.
- Break at the hips and knees. Try to go to the point where your hamstring is parallel with the ground. Or until your back knee taps the floor.
- Make sure to keep your back flat and your elbows directly under your fists.
- Hold one dumbbell vertically at your chest and take a wide stance.
- Shift toward one side, bending that knee while keeping the opposite leg straight.
- Keep your chest raised and descend as deeply as comfortable.
- Push through the bent leg to return, then alternate sides.
- Hold dumbbell between your legs and stand with a wide stance.
- Shift toward one side, bending that knee while keeping the opposite leg straight.
- Lower comfortably, keeping your chest raised and working foot flat.
- Push through the bent leg to return, then alternate sides.
- Hold dumbbells at your shoulders and stand with your feet wide.
- Shift toward one side, bending that knee while straightening the opposite leg.
- Keep your torso upright and descend as deeply as comfortable.
- Push through the bent leg to return, then alternate sides.
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