Quadriceps · Intermediate

Dumbbell Goblet Squat with 2-Second Hold

Goblet squat with an active two-second pause at the deepest controlled position before standing.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Start by holding a dumbbell vertically at chest height with both hands.
02Stand with your feet shoulder-width apart.
03Lower your body into a squat position while keeping your back straight.
04Pause at the bottom of the squat for two seconds.
05Push through your heels to return to the starting position.

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