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Begin by standing in front of a box or bench with feet roughly shoulder-width apart and toes angled out about 30 degrees. Stack ribs over hips and keep your spine neutral. Then clasp your hands in front of your chest or hold your arms out in front of you for balance. Now you’re ready to begin.

From here, while keeping your chest lifted, sit your hips back and down into a squat, letting your knees bend and point out towards your second (or index toes). Lower until your bum lightly taps the surface behind you. This is just a gentle tap — not a full sit. Stay active through your legs and avoid fully relaxing at the bottom. As soon as you make contact, press through the floor and stand back up. Drive through your whole foot as you lengthen your knees and bring your hips forward at the same time. Finish tall at the top without leaning back.

Focus on moving with control both on the way down and back up. The goal is light contact and continuous tension — not bouncing or collapsing onto the box. To make this more challenging, you can gradually lower the height of the seat.

For your breath, inhale and brace before you squat down. Exhale as you stand. Reset your breath at the top and repeat.

Happy Lifting!
Move Well With Mel Inc.