1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell vertically with both hands, cupping the dumbbell head at chest height. This is your starting position.
3. Keeping your weight on your heels and your back straight, lower yourself down into a squat position until your thighs are parallel with the floor.
4. Pause for a moment in the squat position.
5. Push up through your heels to start rising back to the starting position.
6. As you near the top of your squat, raise your heels off the ground and squeeze your calves to perform a calf raise.
7. Lower your heels back to the floor to return to the starting position.
8. Repeat this movement for the desired number of repetitions.
Make sure to keep your core engaged and chest up throughout the movement, and ensure that your knees do not bow inward or extend far beyond your toes while squatting. Adjust the weight of the dumbbell according to your fitness level.
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