Bench Press

brace your core to keep your spine neutral. Begin the squat by pushing your hips back slightly as your knees bend, keeping your chest steady and your weight distributed across your whole foot while allowing your knees to track in line with your toes. Lower yourself until your hips reach at least parallel to your knees, staying tight in the bottom without letting your heels lift or your knees collapse inward. Drive upward through your mid-foot and heels, keeping your torso stable and pushing your knees out as you rise.