Overhead squat with elevated heels ("Squat" Lower body strengthening, with dowel, overhead, heels on ledge)

Stand with your heels elevated on a ledge and hold a broomstick overhead in both hands.
Dropdown into a full squat position, ensuring you push your hips backward, and counterbalance the movement by leaning your chest forwards, keeping your back straight.
Straighten back up fully before you repeat the exercise.