Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat, bringing the dumbbell between your legs and keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
Inhale and allow the weight to fall between your legs, returning to the squat. This completes one rep.