1
Stand with feet hip-width apart, arms at sides or crossed over chest for balance. Maintain an upright torso with neutral spine alignment and core engaged throughout the movement.
2
Distribute weight evenly across both feet. Prepare by slightly tensing the core and quadriceps muscles. No external equipment or grip required for bodyweight version.
3
Lower your body by bending at the knees and hips simultaneously, descending as if sitting into a chair. Keep chest upright, knees tracking over toes, and weight distributed through midfoot to heel. Lower until thighs are parallel to ground or below, maintaining neutral spine.
4
Drive through heels and midfoot to extend knees and hips, returning to standing position. Maintain controlled tempo throughout concentric phase without locking knees at top. Squeeze quadriceps at standing position before beginning next repetition.