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Muscle Group:  Legs 

Notes:

Make sure that the hips and knees move at the same time. If your hips move before your knees it means that your lower back is getting worked excessively and an injury may occur. You should reduce the weight you are lifting and check your technique!

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Step 1

Position feet shoulder width apart for males, or hip width apart for females.
Keep back straight and pull shoulders back.
Focus eyes on wall 30 to 60 cm above eye level.

 
Step 2

Slowly and under control, lower dumbells by bending at the hips and knees.
Maintain erect body position.
Keep weight over the middle of the feet and heels, and not the toes.
Keep heels on the floor. Do not use blocks under heels.
Keep knees aligned with direction of toes.
Slowly lower hips until tops of thighs are parallel to floor.
After slight pause, slowly return to starting position by straightening hips and knees.