Stand in front of a box, bench, chair, or any stable surface that allows you to reach roughly a 90-degree bend at the hips and knees when seated.
Begin the movement by pushing your hips back and lowering under control until you lightly touch the surface. Pause briefly, then drive through your heels to stand back up.
Key Focus:
Sit back into the hips before bending the knees
Lightly tap the surface (don’t fully relax)
Keep chest tall and core braced
Knees track in line with toes
Coaching Note:
The surface does not need to be a box — any stable object that places you near a 90-degree position works. Adjust height as needed to maintain good form and control.
This movement reinforces proper squat mechanics, builds lower-body strength, and improves consistency in squat depth.
