Slowly lower your body towards the bench by bending your knees and pushing your hips back, as if you were about to sit down.
When your buttocks touch the bench, pause for a moment, ensuring that your knees are in line with your feet and not extending past your toes.
Push through your heels to stand back up straight, keeping your core engaged and your back straight throughout the movement.
Repeat this process for your desired number of repetitions, maintaining a steady and controlled pace.
Pro Tip
**Avoiding Common Mistakes**: One common mistake is not going deep enough into the squat. Aim to lower your body until your thighs are parallel with the floor. Another mistake is letting your knees move inward as you squat. This can lead to injury. Instead, make sure your knees are aligned with your feet throughout the movement. **Use the Bench Properly**: The bench is there to help you maintain form and depth. It’s not there to take a break mid-rep. Touch your glutes to the bench lightly and then push up. Don't rest on the bench. **Engage Your Core**: Keep your core engaged throughout the exercise. This will help to maintain balance