Mobility exercise
Loaded Deep Squat Hold
A goblet squat hold paired with 360 breathing, followed by squat reps, as a warm-up before lower-body training.
How to perform it
Hold a dumbbell or kettlebell at your chest and lower into a comfortable deep squat.
Keep your whole foot on the floor and settle into the bottom position.
Breathe slowly, expanding your belly, sides and back evenly, for about 60 seconds.
Stand up and immediately perform 10 squats with the same weight.
Coaching cues
- Keep the weight close to your chest
- Whole foot stays on the floor
- Expand evenly through the torso as you inhale
- Keep the same position when you start moving
Hold onto a stable support or use bodyweight only.
Use a heavier weight or extend the hold.
What it trains
Programming
60-second hold, then 10 squats. 1–2 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
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