1. Rest a dumbbell on each shoulder with the dumbbell end pointing forward.
2. Position the feet about as wide as the hips. Keep the heels planted firmly on the floor and do not allow them to rise up during the exercise.
3. Brace the abdominal muscles. You can identify these by pretending to clear your throat or by coughing. You will notice the “abs” tightening automatically in the stomach region.
4. Stand tall, shoulders pulled back with good balance.
5. Point your butt backward as you start to lower your body by bending at the knees. Make this a deliberate movement. If you concentrate on that butt backward movement you are off to a good start with the squat. Don’t arch the back forward on descent or when you return to the start position.
6. Descend to where your thighs are parallel to the floor. Less than the full distance is OK until you develop good form.
7.Press into your heels to straighten your knees and hips and rise back up to standing position. Be sure to keep your chest tall so that back stays in neutral position.