1. Start with feet shoulder-width apart, toes slightly pointed out.

2. Place the ruck on your back, centered between your shoulder blades.

3. Take a deep breath in and brace your core.

4. Push your hips back and bend your knees to lower into a squat position.

5. Keep your chest up and your back flat.

6. Drive through your heels to stand back up.

7. Repeat for desired number of reps.