Squat
Goblet Squat
A front-loaded squat that teaches an upright torso and full-depth control with a single dumbbell or kettlebell.
- Beginner
- Lower body
- Dumbbell
Lower body · Hinge
Dumbbell Romanian Deadlift
A hip-hinge pattern that loads the hamstrings and glutes while teaching a stable, neutral spine.
Updated 28 July 2026
Demonstration video coming soon
How to do it
- 1Hold a dumbbell in each hand in front of your thighs, feet hip width apart.
- 2Soften your knees slightly and set your ribs down over your pelvis.
- 3Push your hips back, letting the dumbbells travel close to your legs.
- 4Stop when you feel a strong stretch in your hamstrings with a flat back.
- 5Drive your hips forward to stand tall without leaning back.
Common mistakes
- Turning it into a squat by bending the knees too much.
- Rounding the lower back to chase extra range.
- Letting the dumbbells swing away from the body.
Beginner modification
Hinge with a dowel or broom held along your spine to feel a neutral back position, no load.
Progression
Increase load, slow the lowering phase, or progress to a single-leg variation.
Why it matters in midlife
Strengthens the posterior chain that supports posture, walking speed and safe lifting in daily life.