The movement standards are as follows:

On box or bench that is approx knee height.

1. Settle your shoulder blades on the edge with the arms out to the side to stabilise. You should be forming a straight line between head and knees - with the feet stacked under the knees.

2. Lock your ribs into position. This upper portion of your spine should maintain the same position throughout

3. Drop your hips down whilst keeping the ribs up. Your tailbone should curl down towards the floor.

4. Squeeze your glutes to scoop the hips up and reform the straight body line.

Avoid pivoting on the edge of the box. We want to keep the movement focussed and concise.