* Grab a kettle- or dumbbell and hold against the chest using both hands. Stand with the legs shoulder width apart.

* Keeping core braced, chest up and head neutral, break at the hips keeping pressure on the midfoot and descend into a squat. Continue lowering the body until the thighs are at or past parallel with the ground.

* Exhaling , drive through the heels and midfoot, pushing knees outward until back to the starting position.

* Repeat for reps