How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.

2. 2

   Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.

3. 3

   Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.

4. 4

   Pause for a moment at the bottom, then push through your heels to return to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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