1. Begin by setting up a low box or bench behind you at a height that allows your rear foot to rest on top while keeping a 90-degree angle in your front knee when you squat.
2. Stand facing away from the box and place the resistance band under the foot of your forward leg.
3. Hold the other ends of the band with both hands at hip level, ensuring that there is slight tension in the band when you're in the standing position.
4. Extend your other leg behind you and place the top of your foot on the low box.
5. Firmly plant your front foot on the ground, and as you inhale, slowly lower your hips by bending the knee and hip of your front leg to perform a squat. Your torso should maintain a slight forward lean, and your back should remain straight throughout the motion.
6. Lower down until your front thigh is as close to parallel with the floor as possible, keeping the knee in line with your foot.
7. Exhale and press through your front heel, using the tension from the resistance band and your leg muscles to return to the starting position.
8. Complete the desired number of repetitions before switching legs and repeating the exercise.
Always ensure that you perform the exercise with controlled movements and that the band resistance is suitable for your strength level to avoid injury.
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