1. Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outwards at a 45-degree angle.
2. Hold a dumbbell with both hands in front of you, letting it hang naturally. Your arms should be fully extended towards the floor.
3. Keep your back straight and shoulders back throughout the exercise.
4. Begin to lower your body by bending your knees and pushing your hips back as if you were about to sit in a chair. Ensure that your knees stay aligned with your toes and don't extend past them as you descend.
5. Lower yourself until your thighs are at least parallel to the floor. The deeper you can go while still maintaining good form, the more you will activate your glutes and other muscles.
6. Pause for a moment at the bottom of the squat.
7. Drive through your heels to push yourself back up to the starting position, straightening your legs and squeezing your glutes as you rise.
8. Perform the desired number of repetitions and set to complete the exercise.
As always, start with a lighter weight to perfect the technique and prevent injury. Increase the weight as you grow more confident and strong in the movement.
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