How to perform it

1. 1

   Stand with your feet shoulder-width apart and your toes pointing slightly outward.

2. 2

   Hold a weight in front of your chest with both hands, or place a barbell across your upper back.

3. 3

   Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.

4. 4

   Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.

5. 5

   Pause for a moment at the bottom, then push through your heels to return to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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