Set-up: Adopt a slightly wider than shoulder width stance with neutral spine position. Bend slightly at the knees and hinge forward at the hips.
Movement: Begin the movement by pushing your hips backwards as if to sit. Descend as far back and down as mobility will allow while maintaining stability and good back position. Reverse the movement along the same path, maintaining control.
Emphasis: Keep your back neutral throughout the movement and do not swing,