1 - Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides or resting on your shoulders.
2 - Engage your core and keep your chest tall as you hinge at the hips and bend your knees to lower into a squat position until your thighs are parallel to the floor.
3 - From the bottom of the squat, explosively drive through your heels and extend your hips and knees to propel yourself off the ground.
4 - Land softly with slightly bent knees, absorbing the impact through your quads, hamstrings, and glutes to protect your joints.
5 - Immediately transition into the next squat upon landing, maintaining control of the dumbbells throughout the movement.
6 - Repeat for the desired number of repetitions, maintaining an upright torso and controlled breathing throughout.
