

- Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
- Position dumbbells at ear level with overhand grip (palms facing forward
- Keeping elbows at a 90-degree angle
- Lift chest, shoulders back and tuck chin
- Tighten abs, activate glutes
- Lower body by flexing at the hips and knees, as though sitting on chair
- Lower body until thighs are parallel to floor
- Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
- Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
- Upper body can flex forward at the hips slightly during movement.
- Be sure to “sit back” so that knees stay over the feet.
- Repeat 12 times
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