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.