Kneel on a padded surface with your feet secured under a stable object or held by a partner.

Keep your body straight from head to knees, engaging your core and glutes.

Slowly lower your torso towards the ground by extending only at the knees, resisting the movement with your hamstrings.

Control the descent as long as possible.

When you can no longer control the descent, gently catch yourself with your hands.

Push back up to the starting position using your hands minimally, focusing on hamstring engagement.

Repeat for the desired number of repetitions.