Stand with your feet slightly wider than hip-width distance apart and your feet turned out slightly, holding two dumbbells at shoulder level with your palms facing inward.
Engage your core (think about pulling your belly button in toward your spine), and with control, hinge (bend) at your hips, bend your knees, shift your weight back into your heels, and lower down into a squat. Think about trying to sit on a chair as you lower down. Make sure your spine is in a neutral position, keep your chest tall and shoulders down, and gaze out in front of you. Don't let your knees move beyond your toes, and don't let your knees roll out or in.
Hold for one to two seconds, then press through your heels and slowly straighten your legs to stand up.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.