Stand with your right side to a handle or a fixed bar at your waist level. Place your feet about shoulder width apart, with your toes pointing forward at their natural angle. Hold a weight plate against your chest with your left hand.
Grab the handle for support and lean your torso backwards until it is slightly above parallel with the ground. Simultaneously bend your legs, thrusting your knees as far forward as possible, and rising up on your toes.
Slowly return to the starting position.