• Start by positioning your feet inside shoulder width.

​

• Lean over from your hips and maintain a neutral position with your back and lower your body to weight.

​

• Bend your knees into almost a “half squat” position then grab the weight shoulder-width apart.

​

• Keep the weight close to your shins in the starting position.

​

• Lift your chest up, straighten your back and lower your butt. Tighten your core by flexing your abdominals.

​

• Begin by driving through your heels with your legs and thrust your hips forward until you are standing directly upright.

​

• Hold this position for 1-2 seconds, before lowering the weight back down to the floor in a controlled movement, making sure not to round your lower back as you do this.

​

• Repeat for the recommended amount of repetitions.