1. Stand with feet hip-width apart, toes slightly pointed out, and a slight bend in the knees.

2. Place the ruck on the ground, with the wide side of the ruck facing the body.

3. Bend at the hips and knees to grab the ruck handles with an overhand grip.

4. Engage the core and keep a flat back.

5. Drive through the heels to lift the ruck off the ground.

6. Keep the arms straight and the ruck close to the body as you stand up.

7. Once standing, squeeze the glutes and keep the core engaged.

8. Lower the ruck back to mid-shin height in a controlled manner.