1 - Stand with your feet shoulder-width apart, toes slightly pointed outward, holding a dumbbell in each hand at shoulder height with palms facing inward (hammer grip).
2 - Engage your core, keep your chest tall, and ensure your elbows are pointing forward to keep the dumbbells stable at shoulder level.
3 - Take a deep breath in, brace your core, and begin to lower your body by pushing your knees out in line with your toes while sending your hips back and down.
4 - Descend until your thighs are parallel to the floor or as low as your mobility allows, keeping your heels flat on the ground and your torso as upright as possible.
5 - Drive through your heels and mid-foot to press the floor away, extending your hips and knees simultaneously to return to the standing position.
6 - Exhale at the top of the movement and squeeze your glutes briefly before beginning the next repetition.
7 - Repeat for the desired number of repetitions, maintaining controlled form throughout.
