Stand tall holding a dumbbell in each hand at your sides with palms facing inward.
Take a step forward with one leg, keeping your feet about shoulder-width apart for balance. Your back heel should be lifted.
Position yourself so that when you lower down, your front knee stays directly over your ankle and your back knee lowers toward the floor.
Keep your torso upright and core engaged.
Bend both knees to slowly lower your body straight down.
Your front thigh should reach parallel to the floor (or as far as your mobility allows), and your back knee should hover just above the ground.
Keep your front knee tracking in line with your toes.
Push through the heel of your front foot and the ball of your back foot to return to the starting position.
Maintain control throughout the movement and avoid leaning forward.
Perform all reps on one side before switching legs.