Place a loop just above your knees and hold onto a dumbbell vertically by one end.
Keep it close against your chest and lower your body into a squat. Allow your elbows to brush past the insides of your knees as you descend.
Shift your weight into your heels and push yourself back up to standing. Don’t worry if this isn’t perfect the first time. Perfecting your squat is going to take practice and for many people some mobility work as well.