- Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
- You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
- Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
- The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
- Pull your shoulder blades back really hard and place the bar on your posterior delts.
- Push your hips back and break at the knees to initiate the squat.
- Aim to get your hamstrings to parallel with the ground. Push your heels into the floor and squat back up to a standing position.
- Measure your shoulders against the bar to make sure you're even. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
