HOW: Place a dumbbell on an elevated surface. Stand next to the dumbbell in an athletic position with your feet shoulder width apart and your toes pointed forward. Squat down keeping your chest up, hinging slightly at the hips, and bending your knees. At the bottom of the squat pick up the dumbbell and push the ground away while holding the dumbbell at your side. Bend back down and repeat when the dumbbell touches the elevated surface.
FEEL: You should the muscles in your legs working. You should also feel the muscles in your arm and shoulder working while holding the dumbbell.
COMPENSATION: Keep good squat form, chest up. Make sure the dumbbell is at your side, not in the front of you or behind you.