Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold a dumbbell or kettlebell at chest level with both hands.
Keeping your back flat and chest lifted, sit your hips back and bend your knees to come into a squat. Lower your body until your thighs are parallel to the floor and your elbows touch the inside of your knees, or as close as you can get.
Push through your heels to stand back up, making sure your knees continue to stay in line with your ankles (not dipping in or splaying out). Squeeze your glutes when you get to the top, pushing your hips forward slightly.
