BeginnerDumbbellIn the weekly plan
Goblet Squat
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Quads
Also works
- Also works: Glutes
- Also works: Abs
In your week
How to do it
Hold one dumbbell vertically against your chest with both hands.
Stand with feet shoulder-width apart, toes turned out slightly.
Sit down between your hips, keeping your chest tall, until your thighs are at least parallel to the floor.
Push through your whole foot to stand up.
Form tips
Keep your heels down and knees tracking over your toes.
With a light weight, slow the lowering to 3 seconds.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
In the plan
Extra
Beginner · Dumbbell
Dumbbell Step-Up
- Main target: Quads
- Also works: Glutes
- Also works: Hamstrings
Can stand in for Goblet Squat or Reverse Lunge
