Achieve depth without compromising lower back positioning in order to gain muscle growth and/or range of motion specific to your goals.

Take a long free band and tie it around a solid structure (e.g., a pole, weighted gym bench, or knob on a firmly closed door). It should be around 1-2 feet (off the ground.
Place the other end of the band in your hands about shoulder width apart, step back with both feet until you feel tension.
Once you’re in a stable position, push your hips back, allowing your knees to bend slightly. The band will naturally pull your pelvis back when you bend your knees.
Focus on holding proper form and not allowing the band to pull you backward.
Hold for 2–3 seconds and return to standing position.
Perform 15 reps. .