1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Ensure that you maintain a neutral spine and keep your chest up.
2. Initiate the movement by hinging at your hips, then bending your knees and lowering your body as if you are sitting back into a chair. Keep your weight on your heels and keep the dumbbells at your side.
3. Lower your body until your thighs are parallel to the ground, ensuring that your knees do not move past your toes. You can go lower if you have the mobility and it feels comfortable for your joints.
4. Maintain a firm core throughout the movement to help stabilize your body.
5. Press through your heels to extend your knees and hips simultaneously to return to the standing position.
6. Repeat the movement for the desired number of repetitions.
Make sure to choose a weight that allows you to complete the exercise with proper form. Avoid letting your knees cave inwards and don't round your back as you squat. Keep your movements controlled, and don't rush.
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