If you’re at the gym, find a bench or plyometric box where your thighs can be parallel to the floor as you squat. If you’re at home, look for a sturdy chair. Take a half step and place your feet about hip-width apart or wider. Tilt your feet in positions 11 and 1 on the clock (via women’s health). Master Class recommends that you fold your chin slightly, but keep your head and neck in a neutral position, even as you lift and lower. Make sure your feet are anchored by gripping the floor with your toes. Rotate your shoulders externally so your shoulder blades move toward each other. As you descend toward the box, imagine someone pulling your stomach and hips back as you bend your knees. Just as you reach the box, pause for a moment rather than bouncing back. Ride through your heels as you bring your hips and abs up and forward back to stand.
Based on Muscle & Fitness, you don’t have to relax back into the box, but stay in control and ready to move up again. You should also pay attention to how your knees track during the movement. Your knees should be behind your toes and in line with your shoelaces.