Hold a dumbbell in front of your body and between your legs with your arms straight and elbows slightly bent. Position your legs slightly outside shoulder width and rotate hips and feet out about 20 to 30 degrees. Begin with your hips and knees flexed, trunk in a slight forward lean, your spine in a ready position, and weight over your ankles.
Bend your knees. Slowly begin to lower your body only to a point where your legs form an approximate 90-degree angle or only as far as you can while maintaining a natural arch in your lower back. Hold, continue to contract your glutes, quads and hamstrings, and stabilize with your trunk. Contract your glutes and hamstrings. Slowly begin extending your legs, keeping your weight over your ankles. Extend your legs back up to their original start position while maintaining proper spinal positioning. Repeat.