1. Starting Position:
a. Dumbbells held at the sides
b. Feet slightly wider than hip width apart
c. Toes pointed slightly outward
d. Eyes focused straight ahead or slightly upward

2. Descent: Slowly flex as the knees and hips, allowing the hips to travel back. (As if sitting down in a chair) Back should remain flat or slightly arched, with the chest up and out. Focus on keeping as upright as possible without allowing your knees to travel in front of the toes. Weight should be distributed between the heel and arch of the feet. Do not allow the weight to shift to the balls of the feet. Inhale while lowering.

3. Continue the downward movement until the thighs are parallel to the floor, or if not able to reach parallel, the lowest achievable depth.

4. Extend the hips and knees, again maintaining a flat back posture, or slightly arched, with the eyes focused straight ahead or slightly upward, and the weight balanced between the heels and arches of the feet. Do not allow the knees to shift inward or outward. Exhale during the upward movement.

5. Continue extension of knees and hips until the starting position has been reached.