Stand in a staggered stance with one foot forward and the other back 2-3 feet. Place a loop band under the front foot's arch and hold the ends at shoulder height or drape over shoulders.

1. Bend both knees to lower your body straight down.
2. Lower until front thigh is parallel to the ground and back knee hovers above the floor.
3. Keep front knee over ankle and back leg vertical.
4. Pause briefly at the bottom.
5. Drive through front heel to extend knees and hips back to start.
6. Maintain upright torso and core engagement throughout.
7. Switch legs after reps.