1
Sit upright on a bench or seat with feet flat on the floor, feet hip-width apart. Keep your back against the backrest with chest upright and neutral spine. Hold dumbbells at shoulder height with elbows bent at approximately 90 degrees.
2
Grip the dumbbells with a neutral grip (palms facing each other). Engage your core by bracing your abdominal muscles. Position your feet firmly on the ground with weight distributed through the heels and midfoot.
3
Lower your body by bending at the hips and knees simultaneously, descending in a controlled manner. Keep the dumbbells at shoulder height throughout the movement. Lower until knees reach approximately 90 degrees of flexion or until thighs are parallel to the floor. Maintain an upright torso position without leaning forward excessively.
4
Drive through the heels and extend the hips and knees in a powerful, controlled manner to return to the starting position. Maintain constant tension on the quadriceps throughout the concentric phase. Return to full standing height with control without locking the knees at the top.