Starting position

1. Get into a standing position and straighten your back.
2. Take a dumbbell or kettlebell and hold it with both hands in front of your chest.
3. Position your feet approximately shoulder width apart so that your toes are on the outside.
4. Push your chest forward, and pull your shoulder blades together with your abdominal and gluteal muscles tensed.

Implementation

1. Maintain the correct starting position and perform a smooth and slow squat to a position below the right angle, while slowly drawing air into your lungs.  
2. Exhale at the same time as standing up to the starting position and without overstretching the knee joints.
3. Repeat the exercise a set number of times.