Dumbbell Front Rack Pause Squat

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level or one dumbbell with both hands in front of your chest.

2. Brace your core and keep your chest up and back straight throughout the movement.

3. Begin the squat by pushing your hips back and bending your knees, lowering your body as if you are sitting back into a chair.

4. Squat down until your thighs are at least parallel to the floor. Ensure your knees are tracking over your toes and avoid letting them cave inwards.

5. Once you reach the bottom position, hold the squat for a specified count (for example, 2-5 seconds), keeping your muscles engaged and maintaining proper form.

6. Push through your heels, engaging your glutes and quads to return to the starting position.

7. Repeat the movement for the desired number of repetitions and sets.

Control the movement, especially during the pause at the bottom, to ensure the maximum benefit and reduce the risk of injury.

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