Begin in a standing position with your feet shoulder-width apart.
Optionally, you can hold a weight in front of you, close to your body.
Lower yourself into a squat position, sitting back and down, and then roll onto your back; if you're holding a weight, lower it down above your head before bringing it back to the front.
Use momentum to rock forward, tucking your knees into your chest, and transition back to a standing position.
Risks
Perform this exercise on a padded surface to reduce impact on the spine.