Hold a dumbbell vertically at your chest, cupping the top end with both hands as if holding a goblet.
Stand with your feet slightly wider than shoulder-width apart with toes turned out about 15-30 degrees.
Brace your core and squat down by pushing your hips back and bending your knees.
Lower until your elbows track inside your knees and your thighs are at least parallel to the floor.
Drive through your entire foot to return to the standing position, keeping the dumbbell against your chest.
Maintain an upright torso throughout the movement with your chest lifted.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps | Strength, high intensity/volume |