Starting position

1. Stand upright with feet shoulder-width apart. 
2. Hold a dumbbell in each hand so that the top of your palms are facing your body.
3. Keep your head up and locked in the same position and your muscles flexed. 

Implementation

1. Perform a squat, bringing your knees outwards so that they are in line with your toes.
2. Squat down until your thighs are below the plane of your knees (if you are not flexible enough to do this, squat as low as you can).
3. Raise up on your heels to the starting position.
4. Repeat the exercise a set number of times.