Stand with feet wider than shoulder distance apart and your arms out in front of you. Bend your knees and lower your hips until your thighs are parallel to the floor while keeping your weight through the heels. Maintain a neutral spine and do not allow your shins and spine to break parallel causing heels to come off the ground or excessive knees over your toes. Keep your chest up and shoulders back as you exhale and extend your legs back up to the starting position. Upon reaching the top, elevate your heels up as high as you can while contracting your calves voluntarily- assure you keep a slight bend in your knees through your heel raise. Balance on your toes for a moment and bring your heels back to the ground. Repeat for the desired amount of repetitions.