STARTING POSITION:
You need to place a bench behind your back. Place your hands on the bench that is just behind you. Your fingers should face forward. Extend your elbows and bend your knees around 90º while your butt is close to the bench. Retract your shoulder blades rising your chest up. Contract your pelvic floor and core. Extend your right leg in front of you so you are maintaining the load with your left leg.
MOVEMENT:
Start lowerning yourself by bending your elbows until they are at 90º while you inhale. Contracting your triceps, press your upper body back to the starting position strengthening you body while you exhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.
TIPS:: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. To increase the level of the activity, you can place plates on your thighs.