1 - Anchor a resistance band to a sturdy object at a low point in front of you, then loop it around your torso or hold it with both hands at chest level for assistance.
2 - Kneel on a padded surface and have a partner secure your ankles firmly to the ground, or use a dedicated ankle anchor.
3 - Keep your body straight from knees to head, engage your core, and squeeze your glutes to maintain a rigid torso.
4 - Slowly lower your body toward the ground by allowing your knees to extend, using the band tension to assist and control the descent.
5 - Lower yourself as far as you can with control, ideally until your chest nearly touches the ground.
6 - Use the band assistance to help drive yourself back up to the starting upright kneeling position.
7 - Repeat for the desired number of repetitions, gradually reducing band assistance as strength improves.
