1
Stand with feet hip-width apart, arms at sides or extended forward for balance. Maintain an upright torso with neutral spine alignment and core engaged throughout the movement.
2
Prepare by shifting weight evenly across both feet. Ensure knees are aligned over ankles and shoulders are directly above hips. Take a deep breath to brace the core.
3
Lower the body by bending at the hips and knees simultaneously, descending in a controlled manner as if sitting back into a chair. Keep chest upright, knees tracking over toes, and weight distributed through mid-foot and heels until thighs reach parallel to ground or slightly below.
4
Drive through heels and mid-foot to extend hips and knees, pressing the body back to standing position. Maintain upright torso and controlled pace throughout the concentric phase, returning to starting position without locking knees at top.