1 While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.

2 Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.

3 It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same mannor.