- Stand on a platform, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start.
- Place your foot on a plate or a low box.
- Put all of your weight on your front foot and lean forward.
- Lower until your calves touch your hamstrings and then extend back up.
- Stand on a platform, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start, keeping bar stable throughout.
- Stand with feet hip-width apart, stability ball behind your back against a wall.
- Lean back onto the ball, bend knees forward, lowering slowly while keeping hips extended.
- Push through toes, straighten legs, and return to standing while maintaining balance and control.
