Front squat into toes

This exercise focuses on building strength and stability through the legs and core.
To begin, grip the floor with your toes and heels. While holding the weight at shoulder level, activate your full body to hold a straight spine. You can perform this exercise on a smith machine, or holding a barbell or dumbbells on your shoulders.
Exhale as you pull your hips straight down, keeping your core tight and spine straight, roll forward into the toes, contract the hamstrings, and push your knees beyond your toes. Your shoulders should remain directly over your hips, and ankles, and feel the upper body engaged to stay erect.
Inhale and press your hips straight up, glutes and quads firing to generate upward power. Hold the shoulders, back, and core stable as you pull your heels back to the ground at the top of the movement so your ankles, knees, hips, and shoulders all stack on top of each other.
Inhale and exhale with control through the movement to enhance the connection and control of the body through movement.