1 - Stand with your feet hip-width apart, with a dumbbell placed on the outside of your right foot on the floor.
2 - Hinge at the hips and bend your knees to lower yourself down, keeping your back flat and chest up, and grip the dumbbell with your right hand (palm facing your body).
3 - Brace your core, keep your shoulders square and resist the urge to tilt to one side — this anti-lateral flexion is the key challenge of the exercise.
4 - Drive through your heels and extend your hips and knees simultaneously to stand upright, pulling the dumbbell up alongside your body.
5 - Stand fully upright at the top with hips locked out, maintaining a neutral spine and level shoulders throughout.
6 - Reverse the movement by hinging at the hips and bending the knees in a controlled manner to lower the dumbbell back to the starting position.
7 - Complete all reps on one side before switching the dumbbell to the opposite hand and repeating.
