- Stand with your feet shoulder-width apart and your heels on a plate or low step.
- Bend your knees and lower your body into a squat position.
- Push through your heels to return to the starting position.
- Stand with your feet shoulder-width apart and feet on a plate. Place the bar in a front rack position.
- Bend your knees and lower your body into a squat position, keeping your heels raised off the ground.
- Push through your heels to return to the starting position.
- Stand with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step out to the side with your right foot and bend your right knee to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position.
- Repeat on the opposite side by stepping out with your left foot.
- Stand in front of a box or bench with your feet shoulder-width apart and a barbell resting on your upper back.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
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