Kettlebell squats

Grab the handle of a kettlebell with both hands and hold it at chest height.
Plant your feet shoulder-width apart and angle your toes slightly outwards.
Optional – Elevate your heels on a pair of small weight plates to increase mobility.
Flex your core.
Breathe in and start bending your knees in a controlled manner for 2-4 seconds.
Pause at your deepest point in the squat.
Push your feet through the floor and extend your legs to the starting position (about 90-95% straight). Breathe out when you reach the halfway point.