Dumbbell Goblet Elevator Squat

How to perform it

Step-by-step instructions

1. 01Hold one dumbbell at your chest in a goblet position and set your feet in a stable squat stance.
2. 02Descend to the first partial depth, pause completely, and keep your knees aligned with your toes.
3. 03Lower to the next deeper stop, pause again, and then continue to the full programmed depth.
4. 04Rise through the same intermediate positions, stopping briefly at each level without bouncing.
5. 05Stand fully to complete the repetition while keeping the dumbbell close and your torso controlled.