Using the same mechanics as a regular body squat, begin by lowering your body down into the squat position. Be sure to keep the torso upright and not allowing the weight to fall forward or cause rounding of the back. Keep your weight on your heels and consciously activate the gluteus maximus (buttocks) during the standing phase. Be sure to “pinch a penny” at the top of the repetition. At the bottom of the exercise, don’t allow your knees to move past the toes and not to dip inwards towards each other (valgus knees).
Exhale as you stand up. Choose a weight that is challenging but not too heavy to the point where you can’t keep the weight upright. Don’t do this exercise if you have back pain. We suggest learning how to perform a regular body squat before attempting this exercise.