1st step: Standing straight up with your feet shoulder width apart or slightly wider than shoulder width apart, bend your knees to lower your body as you simultaneously bend your upper body downward and slightly forward, like you are doing a squat, until you are able grab each dumbbell firmly with each hand and then lift yourself back into the standing position you started in with the dumbbells naturally resting at your sides and slightly in front of you with the palm side of your hands facing your thighs. If you are holding the weights to much in front of your thighs or to far back, you arms may feel like they are in an uncomfortable and unnatural position, and if that happens, just adjust your arms while holding the dumbbells to the position that your arms naturally are at when you let your arms relax at your sides when you are not holding anything. This is the starting position. This is the beginning of the repetition.
2nd step: As you keep your feet shoulder width apart or slightly wider, your back as straight as possible, your head facing straight forward and level, your knees slightly bent, and your arms slightly bent, the entire time of the movement, breathe in as you lower your upper body downward and slightly forward by bending your body at the hips so that as the dumbbells are moving towards your feet they stay close to your legs without touching your legs. Continue lowering the dumbbells as far down as your body will naturally allow you to go without causing pain or hurting yourself. The closer the dumbbells get to the insteps, top, of your feet, the better because it should help to stretch your hamstrings while strengthening them. Once you have lowered the weights as far down as naturally possible, hold that position for a brief moment. This is the negative movement of the repetition. This is the middle of the repetition.
3rd step: After pausing briefly, breathe out as you lift your upper body and the dumbbells back up to the starting position while keeping the weights close to your legs. This is the positive movement of the repetition. This is the end of the repetition.
Repeat steps 2 and 3 until you achieve the set number of repetitions for this exercise for this day.
4th step: Once you have finished, while staying balanced, slightly bend your knees a little more to get closer to the ground and lean your upper body slightly downward and forward so that you can set the dumbbells back on the ground.