NOTE: this session can be done without a dumbbell. Use another similar sized object as weight or none at all.
Start by standing up straight, shoulders back.
Your feet should be shoulder-width apart and your toes should be pointing forward, with the majority of your weight resting on your heels (but not so much that your toes come off the ground).
Keeping your head up and your spine neutral, bend at the hips and knees knee as you lower your upper body into a sitting position (90 degree angle at the knees … or even deeper if you’re more advanced) using your quads for strength to keep you from crashing to the floor since there isn’t actually a chair there for you to sit on.
Proper Squat FromNothing else except some ankle flexion should be happening and your butt should be sticking out far behind you. Also make sure your nose stays over your hips and your knees do not cross in front of your toes.
Be very careful not to rise up onto your toes.
You’ll need to concentrate on leaning slightly back so that your torso stays erect and your weight stays mainly on your heels. This can be difficult and feel unnatural at first and takes some practice.
If you need to actually place a bench or chair behind you under your butt, so you know where you’re aiming at first then do it.