1. Start Position: Inhale as you slowly squat, simultaneously bending at your waist and knees.
2. Middle Position: Continue to squat, keeping your knees aligned with your toes and your back straight. Look straight ahead.
3. End Position: Squat until your upper thighs are parallel to the floor. Do not let your knees extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Grip the dumbbell with both your hands.
• Position the dumbbell at the center of your stance.
• Your stance is wide. Your heels are outside of your shoulder’s width and your feet are turned out (i.e. your toes are at “10” and “2” or 45-degrees).
• Keep your back straight and your head aligned with your spine.

1. At end position, never let your knees extend beyond your toes.