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. For balance, bring the dumbbells slightly in front of your body. 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 start 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:

• Gripping a dumbbell in each hand, position your arms at your sides. Do not lock out your elbows. Palms face in.
• Stand with your feet shoulder width apart, knees slightly bent and feet facing forward.
• Stand with your back straight and head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight.
   • Keep your knees aligned with your toes.
   • Keep your arms to your sides. Do not lock out your elbows.
   • Look straight ahead.

2. At start position, do not lock out your knees.

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

4. At end position, never let your thighs go lower than parallel to the floor.

   • Do not perform this exercise if you feel discomfort in your lower back.