Start standing with your feet shoulder-width apart, core pulled toward your spine. Rest a dumbbell lightly on each shoulder, elbows pointing forward.
Looking directly forward and keeping your chest lifted, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Pause briefly at the bottom of the squat, then brace your abs and press through your heels to return to standing. Squeeze your glutes all the way up and at the top.