Half squat with legs crossed, arms forward

Lower by coordinating the hips and knees while keeping pressure distributed across the whole foot. Stand up by extending the hips and knees without bouncing. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in glutes and hip flexors, quadriceps, feet and ankles and lower back; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.