1 - Kneel on a padded surface with your ankles securely anchored under a stable object or held by a partner.
2 - Set up assistance by holding a resistance band anchored in front of you, using your hands lightly on a support, or preparing to catch yourself on the floor.
3 - Keep your hips extended, torso tall, and body in a straight line from knees to shoulders.
4 - Brace your core and slowly lower your torso forward by resisting the movement with your hamstrings.
5 - Descend as far as you can with control while maintaining a straight body position.
6 - Use the assistance to help pull or push yourself back to the upright kneeling position without bending excessively at the hips.
7 - Repeat for the desired number of controlled repetitions.
