1
Stand upright with feet hip-width apart, holding a dumbbell in each hand at arm's length by your sides, palms facing inward. Keep your chest up and core engaged with a neutral spine.
2
Position feet firmly on the ground with weight distributed evenly. Maintain a slight bend in the knees and ensure dumbbells hang naturally at your sides with a neutral grip.
3
Lower your body by simultaneously pushing your hips backward and bending at the knees, as if sitting into a chair. Keep the dumbbells close to your body and maintain an upright torso. Lower until thighs reach approximately parallel to the ground or slightly lower.
4
Drive through your heels and extend your hips and knees simultaneously to return to the standing position. Squeeze the glutes at the top of the movement and return to the starting position with control.