Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
Grasp a dumbbell with both hands in the center of your body.
Keep your knees slightly bent and your back straight.
Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
With a controlled motion return to starting position.
Notes: Keep your feet planted firmly on the floor throughout this exercise.