Dumbbell Squat

Stand with your feet about shoulder-width apart and a dumbbell in each hand. Lift your chest and brace your abs to keep your torso steady.

Push your hips back and lower slowly. Keep your knees tracking toward your toes and the dumbbells stable at your sides.

Drive through your whole foot to stand back up. Push with your glutes and thighs together so your upper body does not rise first.

Make sure your thighs and glutes are working together. Focus on pressing the floor away with your legs rather than chasing a heavier dumbbell.

Letting the dumbbells pull your torso forward increases stress on your lower back. Reduce the depth if needed, but keep your chest lifted and your torso aligned.

Inhale as you lower and exhale as you rise. Matching your breath to the movement helps you keep steady power through your legs.

Keep the dumbbells close to your sides to make balancing easier. A brief pause at the lowest point gives you a clearer check on your position.