Stand for approx. hip wide stance, feet are parallel
Hold the dumbbell in front of the chest (it can help to keep the balance).
Choose a comfortable weight. (You can use a bag with a few bottles of water or smth similar)
Keep your knees in line with your toes
Heels should remain in contact with the floor

1. Begin by squatting down as a box squat. Lower your pelvis until you can stay balanced.
At the lowest point, find your position with small movements.
2. During standing up, hold your ankle fixed, don't let your shin move back. Drive your pelvis over your toes.