equipment

Bodyweight

sets

3

reps

12-20

rest

60 sec

1. Stand with your feet roughly shoulder width apart.
2. Turn your toes out slightly.
3. Hold your arms straight out in front for balance.
4. Lift your chest and brace your midsection.
5. Spread your weight across the whole foot.

1. Push your hips back and bend the knees together.
2. Descend until your thighs are at least parallel to the floor.
3. Keep your chest up and your heels down throughout.
4. Drive through the whole foot to stand back up.
5. Squeeze the glutes at the top without leaning back.

Inhale on the way down, exhale as you stand up.

• Knees track over the toes, not inwards.
• Sit between your heels rather than straight down.
• Keep the heels flat — raise them on a book only if your ankles are tight.
• Go only as deep as you can hold a flat back.
• Slow the descent to make it harder before adding weight.

• Letting the knees collapse inwards.
• Rising onto the toes at the bottom.
• Rounding the lower back to reach more depth.
• Bouncing out of the bottom position.
• Cutting the depth short every rep.

From standing to at least thighs parallel with the floor, back flat and heels down.