1
Stand with feet hip-width apart, weight distributed evenly, chest upright, and core engaged. Arms can be extended forward for balance or placed across chest.
2
Prepare by taking a slight pause in the standing position. Engage core muscles and ensure knees are slightly unlocked. Maintain neutral spine alignment.
3
Lower the body by bending at the hips and knees simultaneously, as if sitting back into a chair. Keep chest upright and knees tracking over toes. Descend until thighs are approximately parallel to the ground or slightly below, controlling the movement throughout.
4
Drive through heels and midfoot to extend hips and knees, returning to the standing position. Press through the entire foot to generate power and return to starting position with control.