1
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at arm's length by your sides with a neutral grip. Maintain an upright torso with shoulders back and core engaged.
2
Position feet hip to shoulder-width apart, engage your core, and prepare to move with controlled breathing. Ensure dumbbells are held firmly with a neutral grip position.
3
Lower your body by bending at the hips and knees simultaneously, descending into a squat position. Keep your chest up, knees tracking over toes, and weight distributed through mid-foot. Continue lowering until thighs reach approximately parallel to the ground or slightly below.
4
Drive through your mid-foot and heels to extend your knees and hips, returning to the standing position. Maintain an upright posture throughout the ascent and return to the starting position with controlled momentum.