Hold a bar heavy enough to keep your torso on the ground (in the 300 workout 135lbs) bench pressed over your chest. Start with your feet only an inch or two off the ground and bring them to one end fo the bar and return them to the floor, followed by another rep on the other side of the bar. You should have a slight bend in your knees <10 degrees, but do not flex them when performing a rep.
Decent exercise but def not on my list of favs