Dumbbell Goblet Squat (2 Sec Hold)

Instructions

1. Hold a dumbbell vertically at chest height with both hands cupping the top end.
2. Stand with feet shoulder-width apart and toes slightly out.
3. Lower into a deep squat, keeping elbows inside the knees and chest upright.
4. Pause for 2 seconds at the bottom, then drive through the heels to return to standing.