Stand with feet hip-width apart, holding a weight in each hand at shoulders with palms facing each other and arms bent with elbows pointing downward.
Keeping arms fixed and chest lifted, take 5 seconds to lower into a squat until hips drop below knees, then hold that position for 5 seconds. Take 5 seconds to return to start.
Scale down: Do move without weights
Scale up: Stand facing a wall with feet hip-width apart and big toes touching a wall throughout reps; this will force your chest to stay lifted.