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.