Get on your knees and wedge your heels under a bar or have a partner hold your ankles. Attempt to lower yourself to the ground as slow as possible. Be sure to keep hands in front of your face so you don’t break your nose. When you reach the bottom use your hands to push yourself back up to start. As you get stronger, use your hands as little as possible.
In the video the athlete’s feet are anchored with a ledge. Athletes can also partner up on this, with one athlete holding down the other’s ankles.