Set-up: Attach a strong resistance band to your waist, loop the band and then stand on from a squat position.
Lift: While maintaining a neutral spine position and tight brace through the core, descend as far as possible without rounding your lower back. For most this will be when the hips are 3-12 inches below the knees. Drive the band up in a straight-line. Descend back into the bottom quickly.
Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement - if a neutral spine cannot be maintained, either reduce the weight or shorten the range of motion. Do not let the knees cave inward on the movement. Attempt to 'spread the floor' with your feet.
