I carry them out by placing a 10kg plate on my lap whilst sitting on a step, then bring your bum off the step and forward of the step, support yourself by having your palms on the step behind you with your elbows facing back. Dip your bum until it’s almost at the floor and bring back up.
Repeat this for as many reps as you want, I’d say try 10-15 reps. I usually do 2/3 sets of 10-15 reps.
There are variations to this exercise too depending on how much you want to push yourself. You can just do it body weight without a plate, adding pulses makes it slightly harder.
Have fun trying this out!