1. Start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward, and knees slightly bent.
2. Hold a dumbbell with both hands and let it hang between your legs.
3. Bend at the hips and knees to lower your torso toward the ground while keeping your back straight (similar to a sumo squat position), allowing the dumbbell to go beneath and slightly behind you.
4. Brace your core and keep your chest lifted to prevent rounding your back.
5. Initiate the movement by pushing through your heels, thrusting your hips forward, and squeezing your glutes to return to a standing position. As you rise, pull the dumbbell through your legs to the front, maintaining a slight bend in your elbows.
6. Pause at the top of the movement, ensuring your glutes are fully engaged.
7. Reverse the motion by hinging at the hips again and letting the dumbbell go back between your legs in a controlled movement.
8. Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled, and focus on the muscle contraction rather than simply moving the weight. The weight of the dumbbell should be challenging but should not compromise your form.
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