Keep your weight in one foot, hook the resistance bands to the foot with weight through the D rings on the ankle strap, and connect the bands to the workout bar. Position bar on back of shoulders and hold it with overhand grip and rest it on the back of shoulders.
Lunge backward with the unhooked foot, crossing it behind the weighted leg and land on forefoot then heel. Lower your body by bending both knees. Make sure the front knee is aligned with your front ankle. Return to the original standing position by forcibly extending hip and knee of forward leg. And repeat.