Stand sideways next to a dumbbell rack (preferably) and place one hand on the rack and your other on your chest on on your hip. Your feet should we a bit less than shoulder-width apart. This is your starting position.
With your feet firmly planted on the floor, bend your knees and lower your upper body down as if you are trying to lay down. Keep your back, neck and head all in one straight line. Go as low as you can. Then, raise yourself back up to the starting position. This is called a "sissy" squat because you need to help yourself by leaning onto the weight stack a bit in order to get back up again. And let's face it - the movement does look a bit awkward too!
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
It's OK to cheat a bit by helping yourself get back up with your leaning hand
Don't do this movement if you are a beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or hold a small weight plate in your hand as you place your arm on your chest.