1
Stand with feet shoulder-width apart, arms at sides or crossed over chest, torso upright, core engaged, and weight distributed evenly through both feet
2
Prepare by standing in neutral posture with a slight forward lean from the ankles. Maintain a neutral spine throughout the movement with chest up and shoulders back
3
Lower the body by simultaneously bending both knees and hips, descending as though sitting back into a chair. Lower until thighs reach approximately parallel to the ground or slightly below, keeping weight in heels and chest upright
4
Drive through heels and midfoot to extend knees and hips explosively, returning to standing position. Complete the movement by achieving full hip and knee extension at the top