Hold one dumbbell's end at your chest with your elbows tucked under it while holding it with both hands. Stand with your feet slightly apart and shoulder-width apart.
Sit backwards and spread your knees apart to begin the exercise. Keep your lower back flat as you descend below parallel. Drive through your heels at the bottom while keeping your knees apart.
With your feet hip-width apart and pointed forward, stand in the middle of a trap bar. Keep your knees supple and grasp the grips while bending at the hip.
Keep your lower back flat and your shins parallel to the ground. To stand up straight, drive through your heels and thrust your hips forward. At the peak, squeeze your glutes. To reduce the weight, reverse the motion.
So that your knees form two 90-degree angles at the bottom, stand with one foot approximately three feet in front of the other.
Drive with your front heel as you straighten up and descend. Keep your front knee from slipping beyond your toe.
Take a deep step backwards until your knees are at a 90-degree angle, then use your forward leg to raise yourself back up. Start with dumbbells and work your way up to a barbell in either a front or back squat.
Hold one dumbbell's end at your chest with your elbows tucked under it while holding it with both hands. Stand with your feet slightly apart and shoulder-width apart.
Sit backwards and spread your knees apart to begin the exercise. Keep your lower back flat as you descend below parallel. Drive through your heels at the bottom while keeping your knees apart.