1 - Stand with your heels elevated on a small plate, wedge, or raised surface, feet hip-width apart and toes pointed slightly outward.
2 - Hold a dumbbell vertically at chest height with both hands cupping the top end, elbows pointing downward.
3 - Brace your core, keep your chest tall, and push your knees out in line with your toes.
4 - Slowly lower yourself into a deep squat by bending at the knees and hips, allowing the knees to travel forward over the toes due to the heel elevation.
5 - Descend until your thighs are at least parallel to the ground or as deep as your mobility allows, maintaining an upright torso.
6 - Drive through your heels and mid-foot to press the floor away and return to the starting position, fully extending the hips and knees at the top.
7 - Repeat for the desired number of repetitions, maintaining control and tension throughout the movement.
