How to do it
Descend at a steady pace before exploding upward on each rep.
- 1
Stand with your feet shoulder-width apart.
- 2
Stretch your arms out straight in front of you, parallel to the ground.
- 3
Begin to lower your body by bending your knees, keeping your heels on the ground.
- 4
As you squat down, lift your heels off the ground and lower your arms to your sides, palms facing up.
- 5
Go down as far as you can, keeping your back straight and chest lifted.
- 6
Push through the balls of your feet to rise back up to the starting position, raising your arms back to the parallel position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your heels flat on the ground as long as possible during the descent to maximize the engagement of your quads and hamstrings.
Common mistakes
- ✕Rounding the lower back at the deepest point
- ✕Knees collapsing inward during the descent
- ✕Keeping the arms raised during the descent