1. Begin by setting up the squat support machine according to the manufacturer's instructions and selecting an appropriate weight for the dumbbells.
2. Stand with your back against the pad and feet shoulder-width apart. Hold a dumbbell in each hand at shoulder level with your elbows bent and palms facing each other.
3. Brace your core, keep your chest up, and look straight ahead. Slowly bend your knees and lower your body down as if you are sitting back into a chair. Keep your weight in your heels and ensure your knees remain in line with your feet, not extending past your toes.
4. Lower yourself until your thighs are at least parallel to the ground, or go deeper if you have the flexibility and it's comfortable for you.
5. Push through your heels to drive yourself back up to the starting position, maintaining control throughout the movement.
6. Repeat the exercise for the desired number of repetitions and sets, ensuring good form throughout.
Note: Ensure the dumbbells are securely held and controlled throughout the exercise. It's important to use a weight that is challenging yet allows you to perform the exercise with proper form. If you are new to this exercise or this is your first time incorporating weights into your squats, start with lighter dumbbells to master the technique before increasing the weight.
---
