1. Stand with your heels on an elevated surface (like a weight plate or block) and your toes on the floor. Feet should be shoulder-width apart or slightly wider.
2. Keep your chest up and your spine neutral throughout the movement.
3. Cross your arms in front of your chest or extend them out in front for balance.
4. Initiate the movement by hinging at the hips and bending your knees to lower your body down as if sitting back into a chair.
5. Aim to descend until your thighs are parallel to the floor (or as low as your flexibility and mobility allow), keeping your knees in line with your toes.
6. Ensure your heels remain in contact with the elevated surface throughout the exercise.
7. Push through your heels to extend your knees and hips, returning to the starting position.
8. Remember to exhale as you push up and inhale as you lower down.
9. Perform the desired number of repetitions and sets, maintaining proper form.
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