Movement · Strong Bones
Dumbbell Chair Squat
The Work · Move 4 of 15
Starting position
Stand tall, feet hip-width, holding one dumbbell at your chest like a goblet (or one in each hand). Place a sturdy chair behind you.
8–10 reps
Breath — Inhale to prepare · Exhale to execute
How to do it
Push your hips back and bend your knees with control until your glutes lightly touch the seat, then press firmly through your heels to stand.
Keep in mind
Keep your chest proud and eyes forward — don’t let the weight pull your upper body down.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →