Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Weight Recommendations:

Beginner: 5-10lb dumbbells

Intermediate: 12-25lb dumbbells 

Advanced: 30-60+lb dumbbells

*Modification: you can go no weights and just guide your hands in the same motion