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May 5th, 2023 2:53 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell lateral goblet squat is a lower body exercise that primarily targets the quads, glutes, and adductors. It involves holding a dumbbell at chest level while performing a squat with a lateral movement.

Stretch to do prior to exercise:

• Hip flexor stretch
• Quadricep stretch
• Adductor stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio (e.g. jogging, cycling)
• 1-2 sets of bodyweight squats
• 1-2 sets of lateral lunges

How to select the proper weight: Select a weight that is challenging but allows you to perform the exercise with proper form. As a guideline, start with a weight that you can comfortably perform 8-10 reps with.

Proper form:

1. Hold a dumbbell at chest level with both hands.
2. Stand with feet slightly wider than hip-width apart.
3. Perform a squat, keeping your chest up and weight in your heels.
4. As you come up from the squat, step your left foot out to the side.
5. Return to the starting position and repeat on the other side.
6. Alternate sides for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty, you can perform the exercise without weight or hold a lighter weight.

How to increase the difficulty: To increase the difficulty, you can hold a heavier weight or increase the number of reps or sets.

Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 15-20 reps

Estimated time for exercise: 1-2 minutes per set