Dumbbell Goblet 2 sec Hold Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
2. Push your hips back and bend your knees until your thighs are just lower than parallel to the floor.
3. Hold the squat position for 2 seconds, keeping your chest up and your weight distributed evenly through your heels.
4. Push through your heels to return to the standing position, squeezing your glutes at the top. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes and do not cave inward during the squat.
• Focus on keeping your weight on your heels to engage your glutes and hamstrings.
• Maintain a neutral spine and avoid rounding your lower back.