Dumbbells
Rest
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
Exercise 1 of 6
Goblet Squat
4 sets × 12–20 reps, 5 kg
- Main target: Quads
- Also works: Glutes
- Also works: Abs
Final 2-3 reps should feel hard while form stays good.
How to do it
- 1Hold one dumbbell vertically against your chest with both hands.
- 2Stand with feet shoulder-width apart, toes turned out slightly.
- 3Sit down between your hips, keeping your chest tall, until your thighs are at least parallel to the floor.
- 4Push 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.
