Dumbbell Goblet Squat

Hold a dumbbell vertically against your chest. Perform the drawing-in maneuver (pull belly button toward spine) and brace your core tightly. Keeping your chest proud and spine neutral, push your hips back and squat down until your thighs are parallel to the floor. Ensure your knees track over your second and third toes. Hold the bottom position for 2 seconds, then push through your heels to stand. (Tempo: 4/2/1/1)