Begin by facing away from a wall, positioning your feet so that they are just wider than shoulder width apart and a comfortable distance away from the wall. Place a foam roller between your lower back and the wall. With the foam roller in place and a dumbbell in each hand, stand tall. This is your start position. Bend your knees and lower into a squat position until your thighs are parallel to the floor. Inhale as you do so. Pause for a count of one at the bottom, before reversing the movement by driving through your feet and extending at the knees to come to standing. Exhale as you do so. Repeat.