- Start with your feet looking forward, slightly wider than shoulder-width apart.
- While pushing your hips back, bend your knees and squat down as you would sit on the chair until your thighs are parallel to the floor. As you sit down, keep your back straight and knees over the ankles.
- Hold, then slowly start to exhale and by pressing with your heels bring the body back up. On the top position squeeze your glutes and thighs. Inhale on the way down and exhale on the way up.
When performing this exercise with dumbbells:
- Clean them up to the shoulders and let them rest on the top of each shoulder. Keep your chest up, face looking forward and spine in a neutral position. Your feet should be looking slightly outward with 15-degree angle and your knees point the same direction as feet throughout the movement.
- Inhale deeply, then push your hips back and squat until your thighs are parallel to the floor. Keep the weight on the heels, not on your toes, and knees over the ankles.
- Finish the exercise by raising, while exhaling and keeping your body upright.
