Dumbbell Squat

Preparation
Grab the dumbbells. Tilt your pelvis backward (not your back forward) to stick your butt out. Pull your shoulder blades together, back straight. Put your chin up so that the whole back one even line. Keep that line straight and try to stay as erect as you can while doing the exercise. Take some air into your abdominal are and straighten the abdominal wall as if someone wants to punch you in the stomach. Keep it that way. In no case loosen the back, your abs or let air out, while doing the movement. You can take a breath when you are up again.

The movement
Hold on to the dumbbells tight, as if you want to squeeze them. The butt goes back and down, while your knees do not go forward past your toes. You may shift the dumbbells forward for balance. Keep your weight on the heels at all times. Don't bend from the waist. Stay as straight as you can. It is only when your butt is down that you can allow your knees to go slightly forward, trying to minimize that shift. When you start feeling pressure building up in your lower back, it’s time to go up.

Up
Chin and shoulders start going up and the rest of the body naturally follows. Push with your pelvis forward. Keep your weight on the heels. Breathe when you get to the top. Get ready for your next repetition.