Dumbbell Squats

Stand with your feet about shoulder width apart with your toes pointing forward at their natural angle.
 
Hold the dumbbells at your sides with your arms straight and palms facing your body.
 
Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise.
 
Squat down until your buttocks are slightly below parallel, being sure to keep your torso fixed in the most erect position possible throughout the movement and your knees moving out in the same direction as your feet.
 
Reverse the movement and return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not bounce at the bottom of the movement and never lock your knees at the top.