Скачать или смотреть B-Stance Goblet Squat

Position your feet in a B-stance (a staggered stance, with the front leg acting as the working leg, taking most of the weight and the back leg supporting), holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
Descend until your upper thighs are parallel or slightly below parallel to the floor
Exhale as you push through mainly your front foot, extending your knees and hips to return to your starting position
Complete desired reps then repeat on the opposite side