Get down on your knees and block your heels with a low bar or with the help of a partner. Fall forward with your back straight to your thighs, put your hands on the floor to break the fall and give a little push to return to the starting position, using the strength of your femorals and buttocks. Try to make the impulse with your hands as light as possible to make the exercise effective.
femoral, buttocks, quadriceps
legs, buttocks, calves, femoral, quadriceps
biceps, dorsals, core