STEP 1. Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a fairly heavy dumbbell and hold one end at arm’s length with both hands firmly gripping to the inner portion of the upper weight, as shown.
STEP 2. Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.
STEP 3. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.