BOSU™ Ball Dumbbell Goblet Squat

- A Bosu ball (flat side down)
1. Setup:
- Begin by placing the Bosu ball flat side down on the ground.
- Stand on top of the Bosu ball with your feet shoulder-width apart.

2. Positioning:
- Hold a dumbbell vertically by one end with both hands.
- Position the dumbbell close to your chest, with your elbows pointing down.

3. Starting Position:
- Ensure your back is straight, chest is lifted, and your core is engaged.
- Your feet should be firmly planted on the Bosu ball.

4. The Squat:
- Slowly lower your body into a squat by bending your knees and pushing your hips back, keeping the weight in your heels.
- Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.

5. Return to Starting Position:
- Press through your heels and straighten your legs to return to the starting position.
- Ensure your back remains straight and your core stays engaged throughout the movement.

6. Repetitions:
- Complete 10-15 repetitions for 2-3 sets, resting as needed between sets.

Tips:
- Keep your shoulders relaxed and avoid rounding your back.
- Focus on maintaining balance on the Bosu ball throughout the squat.
- If you're new to this exercise, practice without weight first to get comfortable with the movement.