Box squat

• Set up the box: Position the box behind you, about 3 feet from a squat rack if you're using a barbell. Choose a height that allows you to squat down and gently tap your glutes on the box with your back straight.

• Stand with proper form: Stand with your feet shoulder-width apart, toes pointed slightly outward. Engage your core and keep your back neutral. If using a barbell, rack it at shoulder height.

• Lower down: Sit back as if going to sit on a chair, bending your knees and lowering your hips towards the box. Keep your core tight and back straight throughout the movement.

• Controlled descent: Descend in a controlled manner until your glutes gently touch the box. Don't plop down.

• Pause and press up: Briefly pause at the bottom with your back straight and core engaged. Then, press through your heels to drive yourself back up to the starting position.

Improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.