. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin
2. Evenly distribute your weight on your feet from toe to heel, and grip the floor with your feet to create a stable foot position.
3. Slightly tuck your pelvis and bring your rib cage down to engage your core.
4. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles.
5. Place your hands on your hips or reach your arms forward as your lower into the squat position.
6. Lower until your legs are parallel or slightly below parallel to the floor. You should only lower as far as you can maintain a level pelvis. The weight on your feet should be evenly distributed.
7. Push your feet into the ground and push yourself up 1–2 inches from the starting position.
8. Keep your chest high and your core engaged.
9. Use your legs to pull yourself back down 1–2 inches by bending your legs.
10. Continue to lower and raise your body for the desired number of repetitions.
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