• Position your feet in line w ith the
dumbbell about shoulder width
apart.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Hold the dumbbells with your
palms facing backward.
• Under control, slowly squat down
by sticking the hips out as the
knees start to bend.
• Keep the chest lifted and back
flat as the hips continue to move
backward.
• Lower to approximately a
90° bend at the knees, unless
otherw ise determined.
• Move back to the starting
position, keeping the chest lifted
while moving the hips forward
and extending the knee.
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
• Keep knees pointed in the same
direction as the feet.
• Keep head and neck in line w ith the
trunk.
• Pay close attention to all the
alignment and stabilization issues on
every part of each repetition.
• Keep pressure through the middle of
the arches/feet, not the toes or heels.
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