Hold a dumbbell with two hands grasping the plates or base in front of you. Position your feet wider than shoulder width and point your toes slightly outward.
Slowly bend the knees and push back with your hips until your thighs are parallel with the floor. Pause for a moment and then drive back up through the heels, contracting your glutes at the top of the movement and push up onto your toes into a calf raise. Pause briefly and then lower back into the squat position and repeat for desired repetitions.
Ensure you keep your core right and your body upright.