- Stand upright facing away from the cable crossover with the cable set to the height of your hips. Use an ankle/wrist attachment.
- Extend at the knee against the cable.
- Anchor a band to a stable point.
- Place the loops of the band behind your knees.
- Perform a normal squat and extend your knees against the band at the top.
- Holding the dumbbell in a goblet squat place your foot on a bench or box.
- Break at the hips and knees. Try to go to the point where your hamstring is parallel with the ground. Or until your back knee taps the floor.
- Make sure to keep your back flat and your elbows directly under your fists.
- Stand with your back to a bench (or raised surface) and place one of your feet on the bench.
- Squat down until your front leg is about parallel to the floor.
- Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.
