How to do it
Maintain a controlled two-second descent before driving up.
- 1
Stand with feet shoulder-width apart, holding a bottle with both hands at chest level.
- 2
Brace your core and keep your chest up as you lower into a squat, pushing your hips back and down.
- 3
Keep your knees in line with your toes and squat until your thighs are parallel to the floor.
- 4
Drive through your heels to return to the starting position, squeezing your glutes at the top.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows up and chest lifted throughout the squat to maintain proper posture and prevent the weight from pulling you forward.
Common mistakes
- ✕Knees caving inward during descent
- ✕Heels lifting off the floor
- ✕Hips rising faster than the chest