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: Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
: Place one foot slightly behind the other, with the heel of your back foot elevated on a step or weight plate.
: From this starting position, bend at the hips and knees to lower the dumbbells towards the ground, keeping your back straight and your core engaged.
: Once the dumbbells are below your knees, drive through your heels to stand back up to the starting position.

Male