- Hold a dumbbell over one shoulder.
- Initiate the squat by pushing your hips back.
- Avoid doing any twisting. Try to keep your shoulders even.
- Place a dumbbell between your feet. Lean back slightly and hold on to the bench.
- Extend your knees until you feel your quads contract hard.
- Stand with your feet on a plate. Your feet should be very close to one another, but not touching.
- Begin your squat by pushing your hips back and breaking at the knees. Try to keep your chest tall while squatting.
- Take a half kneeling stance. The dumbbell should start over your knee that is up.
- Rotate at the spine and point the dumbbell to the opposing side.
