Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Place a bench between your legs. Hold the medicine ball in front of you. Contract your pelvic floor and core while keeping your chest up.
Bend the knees and move your butt back, lowering your legs until your thighs and arms are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale.TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.