Video Demo
- Hold a dumbbell in each hand, stand with your feet shoulder-width apart, or slightly wider, with your toes pointing slightly outward.
- Raise the dumbbells to your shoulders, with the ends resting on the front of your shoulders. Your elbows should be pointing forward and up. (Alternatively, hold the dumbbells with your palms facing each other in front of your chest).
- Keep your chest up, shoulders back, and core engaged.
- Maintain a straight back throughout the movement.
- Bend your knees and hips simultaneously, as if you're sitting back into a chair, keeping your weight on your heels. Ensure your knees track in line with your toes, preventing them from caving inward.
- Lower your body until your thighs are parallel to the ground or as low as you comfortably can while maintaining good form.
- Push through your heels to return to the starting position, engaging your glutes and quadriceps as you rise, and maintaining controlled movement throughout.
- Repeat for the desired number of reps.