Step 1: Stand upright with your feet shoulder-width apart. Hold a dumbbell, kettlebell, or any household item (like a water bottle) close to your chest with both hands. Keep your elbows tucked in.

Step 2: Engage your core and shift your weight into your heels. Slowly push your hips back and bend your knees to lower into a squat, keeping your chest lifted and back straight.

Step 3: Lower down until your thighs are parallel to the floor or as far as is comfortable. Make sure your knees stay over your toes.

Step 4: Push through your heels to stand back up, keeping your movements controlled and your core engaged.

Step 5: Perform 2–3 sets of 10–15 repetitions, using a weight that challenges you but still allows good form.

This exercise increases lower-body strength and builds stability, making everyday movements like standing and lifting easier.

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