1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
2. Hold a dumbbell with both hands so that it's positioned in front of your thighs, gripping it like a bar (horizontal hold).
3. Keep your back straight, shoulders back, and chest up.
4. Engage your core and squat down by pushing your hips back and bending your knees, ensuring your knees track over your toes.
5. Lower yourself until your thighs are at least parallel to the floor, while keeping the dumbbell stable and close to your body.
6. Press through your heels to extend your legs and return to the starting position.
7. Repeat for the desired number of reps and sets.
Remember to breathe deeply and consistently throughout the exercise. Inhale as you lower into the squat and exhale as you rise back up. Adjust your stance width and toe angle for comfort and to target the muscles effectively. It is always recommended to perform exercises with proper form to prevent injury.
---
