- Stand in front of a box or bench with your feet shoulder-width apart.
- 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.
- Stand with feet hip-width apart, one foot slightly behind.
- Lower into a squat, keeping weight on front heel.
- Return to standing, engaging glutes and core.
- Sit with one leg in front of you flat on the ground.
- While the other leg is to your side, also flat on the ground with your foot pointed backwards.
- Hold this position for the prescribed amount of time then change sides.
- Stand on one leg, extend the other forward for balance.
- Lower into a squat, keeping your chest up and core tight.
- Press through your heel to stand back up, repeat.
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