Grasp dumbbell with both hands at the sides of the upper plates. Hold dumbbell in front of chest, close to torso. Place feet about shoulderwide apart, keep knees slightly bent.

Squat down until thighs are parallel to floor. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.

Keep bodyweight on heels and look ahead or slightly above to keep back straight.

Диаграмата показва най-натоварваните мускули при това упражнение.