① Wide Stance

• · Feet well wider than the shoulders
• · Toes turned slightly out
• · Chest proud, eyes forward

② Sink & Hold (25 sec)

• · Sit straight down between the heels
• · Hold — the position barely moves
• · Knees pressed out over the toes, no caving
• · Keep breathing — don't hold your breath

③ Tiny Settle, Keep Squeezing

• · Sink a whisper deeper and squeeze
• · Inner thighs and outer hips share the work
• · Drive up through both heels evenly to finish
• · Stop on any sharp knee or groin pain