<ul>
<li>Hold Dumbbell: Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Hold a dumbbell vertically in front of your chest with both hands, allowing it to rest against your body.</li>
<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>
<li>Squat Down: Inhale as you bend your knees and lower your body down into a squat position, keeping your back straight and chest up.</li>
<li>Keep Knees Aligned: Ensure that your knees track over your toes and do not collapse inward.</li>
<li>Push Up: Exhale as you push through your heels to straighten your legs and return to the starting position, squeezing your glutes at the top of the movement.</li>
<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control.</li>
</ul>