1
Stand on parallel benches with feet hip-width apart, torso upright, holding a dumbbell in both hands at chest level with elbows bent. Maintain neutral spine alignment throughout.
2
Grip the dumbbell firmly with both hands, position feet securely on the benches, and engage your core by tightening abdominal muscles. Ensure shoulders are retracted and relaxed.
3
Lower your body by bending both knees simultaneously in a controlled manner, descending until thighs are parallel to the ground or slightly below. Keep chest upright and weight distributed evenly across both feet.
4
Drive through your heels and straighten both legs to return to the starting position, fully extending the knees while maintaining an upright posture. Squeeze quadriceps at the top of the movement.