dumbbell squat

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.