Begin with feet hip width apart and parallel, toes pointed forward. Shift your weight into your heels and keep both feet flat on the floor throughout the entire range of motion. Make sure the knees stay the same distance apart throughout the squat. No knock knees. No external rotation. Hold the weights shoulder height & don't allow the elbows to drop below the shoulders at any time. Press the weights straight up, palms facing in, as you rise.
Why it works
Working multiple muscle groups, builds coordination, strength and endurance. Burns more calories than static weight lifting.