To perform a squat and release dumbbell pickup, begin by placing a dumbbell on the floor between your feet and standing with your feet shoulder-width apart. Engage your core and keep your chest up as you hinge at the hips and bend your knees to lower into a squat. Reach down with both hands, grip the dumbbell, and stand up by driving through your heels, keeping your back flat and shoulders tall. Once fully upright, return to a squat and lower the dumbbell back to the ground with control. Briefly release your grip before repeating. This movement helps build proper squat mechanics and safe lifting habits while strengthening your legs, glutes, and back.

How to Perform It:

1. Starting Position
   

   • Stand tall with feet shoulder-width apart.

   • Hold a dumbbell in each hand at your sides (or one dumbbell at chest level in a goblet hold).

   • Keep your chest lifted and core engaged.

2. Squat Down
   

   • Begin the squat by pushing your hips back and bending your knees.

   • Lower until your thighs are parallel to the floor or as low as your mobility allows.

   • Keep your knees in line with your toes and heels grounded.

3. Release the Dumbbells
   

   • At the bottom of the squat, gently place the dumbbells on the floor.

   • Pause for a moment to stay controlled and engaged.

4. Stand Without the Weights
   

   • Push through your heels to return to standing—without the dumbbells.

   • Focus on activating your glutes and maintaining posture.

5. Reset
   

   • Squat back down and pick up the dumbbells again using proper form.

   • Repeat for desired reps