Stand with feet wider than shoulder-width, toes pointed out 45 degrees. Hold one dumbbell vertically between legs with both hands, elbows inside knees.

1. Inhale and push hips back while bending knees to lower body until thighs parallel to floor.
2. Keep chest up and knees tracking over toes without caving in.
3. Pause briefly at bottom, then exhale and drive through heels to stand fully.
4. Squeeze glutes at top while maintaining neutral spine.