1. Select a dumbbell and position it at chest height with one hand under each edge of the dumbbell.
2. Set up in a split stance position with your hands by your side looking straight ahead.
3. Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
4. Drive through the front foot and extend the knee as you return to the starting position.
5. Repeat for the desired number of repetitions.