Stand with feet shoulder-width apart, toes slightly out. Hold a dumbbell or kettlebell vertically at chest height with both hands, elbows down, core braced, chest up.

1. Inhale and squat by pushing hips back and bending knees, lowering until thighs are parallel to floor.
2. At bottom, perform 1-3 small pulses: slightly rise 3-6 inches then lower back to depth, keeping tension.
3. Exhale and drive through heels to extend hips and knees, squeezing glutes at top.
4. Maintain upright torso and knee alignment with toes throughout.
5. Repeat for reps, controlling descent and pulses.