1. Stand with your feet slightly wider than hip-width apart, toes slightly turned out.
2. Hold a kettlebell by the handles or by the "horns" (the side of the handles) close to your chest. Keep your elbows tucked in and your wrists straight.
3. Brace your core, keep your chest up, and pull your shoulders down and back.
4. Begin the movement by pushing your hips back as if you are going to sit in a chair.
5. Continue to lower your body by bending your knees, keeping weight in your heels, making sure your knees track over your toes.
6. Lower yourself down as far as you can while maintaining a flat back and without lifting your heels off of the ground, aiming for your thighs to be parallel to the ground or lower.
7. Pause at the bottom of the squat for a moment, maintaining tension in your core and keeping the kettlebell steady.
8. Press through your heels and drive your hips upward to return to the starting position, straightening your legs to complete the movement.
9. Repeat the motion for the desired number of repetitions and sets.
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