How to do it
You need: A light box or household object.
Stand with your feet about shoulder-width apart, with a light object on the floor just in front of you.
- Step in close so the object is between or just in front of your feet.
- Push your hips back and bend your knees to lower towards it, keeping your back in its natural line.
- Take a firm hold and gently brace your tummy.
- Push through your feet and straighten your hips and knees to stand up, keeping the object close to your body.
- Lower it back down the same way, hips back and knees bending.
Form cues
- Your back keeps its natural curve — it does not round or over-arch.
- The object stays close to your body throughout the lift.
- The power comes from your hips and legs, and you breathe out as you lift.
Common mistakes
- Reaching for the load with straight legs and a rounded back.
- Twisting your body while holding the object — turn by stepping your feet instead.
- Adding weight too quickly or trying too heavy a load too soon.
Safety: Stop and message your physio if the pain spreads down your leg, or you notice new numbness, pins and needles, or weakness.