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The Dumbbell Squat 1. Stand with your feet shoulder width apart holding selected dumbbells at your sides. Your head is straight, the natural arch maintained in your back. 2. Inhale, swing the weights slightly forward for balance while bending at the knees and hips to a sitting position, thighs parallel to the floor. Your buttocks doesn't drop below the level of your knees and your knees do not extend beyond the toes. 3. Exhale, slowly rising to a standing position with knees and hips straight allowing the dumbbells to drop back to your sides. Repetitions: 8 to 15 Trainer’s Notes: Squats are a great movement for the entire lower body, bringing all the muscles of legs and buttocks into play as well as stabilizer muscles of the abdomen and lower back. To increase intensity without adding weight squat down to a count of eight and up to count of four (versus the normal four down and two up).