Goblet Sit Squat-Chair
Step 1
Begin in a standing position with a chair placed directly behind you. Use both hands to hold a dumbbell against your chest in an upright position, planting both feet slightly further than shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Step 2
Inhale. Maintaining an upright torso, bend at both the hips and knees until you are able to sit on the chair behind you. Lean back slightly to sit up tall. Exhale and lean forward slightly to push evenly through your feet and extend your hips and knees to return to the starting position. Throughout the exercise, you should contract your glutes and keep your knees aligned with your toes. Repeat for the specified number of repetitions.
