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Feet shoulder-width apart, chest tall, core braced, weight in mid-foot.
1. Hold a dumbbell vertically at your chest.
2. Sit the hips back and down between your knees.
3. Drive back up to standing.
Inhale on the way down, exhale as you drive back up.
Knees caving inward, heels lifting, and cutting the depth short.
Only squat to a depth you control with good form; keep the knees tracking over the toes.
Beginner: Use light weight or bodyweight only.
Intermediate: As described.
Advanced: Add a pause at the bottom.