1 - Set up a box or bench behind you at a height that allows your thighs to be parallel to the ground or slightly below when seated.
2 - Position the barbell on your upper traps (high bar) or rear deltoids (low bar) and step back to stand directly in front of the box with feet shoulder-width apart, toes slightly turned out.
3 - Brace your core, take a deep breath, and begin the descent by pushing your hips back and bending your knees in line with your toes.
4 - Lower yourself in a controlled manner until you are fully seated on the box, maintaining an upright torso and keeping tension in your muscles throughout.
5 - Pause briefly on the box without relaxing your muscles, keeping your feet flat on the floor and your core engaged.
6 - Drive through your heels and mid-foot explosively to stand back up, extending your hips and knees simultaneously until you return to the starting position.
7 - Repeat for the desired number of repetitions, maintaining a controlled and consistent movement pattern throughout each rep.
