- Stand with your feet hip-distance apart (holding a dumbbell optional).
- Now, slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Do not round your spine!
- Press through your heels and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
- Do two or three sets of 12 reps.