Stand with feet just outside shoulder width, spine straight, hold the head of a dumbbell close to your chest with both hands

Start descending into a squat, flexing the hips and knees to lower your body without rounding your back

As you descend, push your knees outward and keep your weight on your heels

At the bottom of the motion pause briefly

Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position

Repeat the movement for the desired number of repetitions.