<ul>
<li>Position: Stand with feet shoulder-width apart, facing away from the chair.</li>
<li>Alignment: Place the barbell across your upper back, grip slightly wider than shoulder-width.</li>
<li>Chair Placement: Ensure the chair is directly behind you, just touching the back of your legs.</li>
<li>Engage Core: Tighten your core, keeping your back straight and chest up.</li>
<li>Lower: Slowly bend your knees and hips to lower your body until your glutes lightly touch the chair.</li>
<li>Push: Drive through your heels to return to the starting position, keeping the movement controlled.</li>
</ul>