exercises

Goblet Sit Squat-Chair

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How to: Goblet Sit Squat-Chair

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:Squat

Equipment:Dumbbell(s), Chair

Trainer:Kayla Itsines

  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.
  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.

Alternative Exercises for Dumbbells

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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