Step 1
Place a bench horizontally behind you. Plant both feet on the floor hip-width apart.
Step 2
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are able to sit on the bench behind you, ensuring that your back remains within a 45- to 90-degree angle to your hips. Lean back slightly to sit up tall.
Step 3
Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.
