Goblet squat w/ pause

The goblet squat with pause is a lower-body exercise that adds a short hold at the bottom of a squat. It trains your legs, hips, and core to stay strong and balanced through the hardest part of the movement.

Stand with your feet about shoulder-width apart, toes pointing slightly outward. Cup your hands together at your chest, keep your elbows tucked close to your ribs, and pull your shoulders back. Distribute your weight evenly across your whole foot.

Push your hips back and bend your knees to lower yourself straight down. Drop until your thighs are at least parallel to the floor, or as low as you can control with a flat back. Hold the bottom position still without bouncing. Then drive through your whole foot to stand back up, finishing tall with your hips under you.

Take a breath in at the top and brace your midsection as if you were about to be tapped in the stomach. Keep that pressure through the pause, then exhale as you stand. To make it easier, stop a little higher or shorten the hold. To make it harder, sink lower or lengthen the pause.

Fault: Your heels lift off the floor during the squat. Fix: Keep your weight over the middle of your foot, sit back slightly, and only go as deep as you can while your heels stay down.

Fault: Your knees cave inward. Fix: Push your knees out in line with your toes during the descent, the pause, and the stand.

Fault: Your chest drops and your back rounds. Fix: Keep your eyes forward and your hands at chest height, pulling your ribs down slightly so you stay tall.

Fault: You relax or sink at the bottom of the pause. Fix: Stay tight and still during the hold; do not bounce out of the bottom position.