1 Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a fairly heavy dumbbell and hold one end at arm's length with both hands firmly gripping to the inner portion of the upper weight, as shown.

2 Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.

3 Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.