Kneel on a padded surface with feet secured under a stable object (like a bench or held by partner).

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

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

Descend as far as possible with control.

Use hands to gently push off the ground to assist returning to the starting position.

Focus on the eccentric (lowering) phase. Repeat for desired reps.