1. Standing tall with your feet shoulder-width apart. Grab the dumbbell with both hands. For Men: grab the head of a dumbbell with both hands and hold it vertically. Center the dumbbell in front of your chest.

2. Keeping your back straight, squat down until the crease of your hip drops below the knee and the tops of your thighs are at least parallel to the floor. Extend your hips and knees to return to the starting position.

Tips: Keep your chest up and your back flat throughout the movement and do not let your knees cave inward toward each other.