Dumbbell Pause Squat

Instructions

1. Stand with feet shoulder-width apart, holding a dumbbell at each side or one goblet-style at your chest.
2. Brace your core and descend into a full squat, keeping your chest tall and knees tracking over your toes.
3. Pause for 2-3 seconds at the bottom position, maintaining tension.
4. Drive through your heels to stand fully, squeezing your glutes at the top.
5. Reset and repeat for the target reps.