1
Stand with feet hip-width apart, holding a weight plate or dumbbell at chest level with both hands, arms bent and close to torso. Maintain upright posture with shoulders back and core engaged.
2
Position feet parallel with weight evenly distributed. Grip the weight plate firmly with both hands at chest height. Engage core and take a deep breath to prepare for the movement.
3
Lower your body by simultaneously bending at the hips and knees, descending as if sitting back into a chair. Keep chest up, weight in heels, and knees tracking over toes. Lower until thighs are approximately parallel to the ground or slightly below.
4
Drive through heels and extend hips and knees simultaneously to return to standing position. Maintain upright torso and controlled movement. Exhale as you drive upward, returning to the starting position at full extension.