Stand up with your feet at shoulder-width apart and the dumbbell hanging between your legs in your hands. This is your starting position.
Squat down with your back straight and vertical and head looking into the horizon. Go all the way down until the dumbbell is just a few inches away from the floor. Then, push back up and get back into the starting position but remember not to lock out your knees; you should always keep tension in your legs for optimum movement efficiency.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight and as vertical as possible
Don't extended your legs completely or lock-out your knees on the upward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.