Stand straight, with good posture. Pull your navel in toward your spine. Position your feet between hip width and shoulder width. Point your toes out about 15 degrees, not too much. Stay rooted in your heels; you should still be able to lift your toes slightly. Raise your arms overhead, and keep them straight.
Flex at the hips first, pushing them back and down as the knees bend and spread out, and bringing your arms in front of you. Lower your butt past your knees all while keeping your belly flexed. You should still be rooted in your heels.
Return to the starting position by standing through your heels and squeezing your glute muscles hard on the way back up. Finish by standing tall and taut. Throughout the squat, always keep your weight on your heels and knees out. Continue squatting for the suggested number of repetitions.
What you should avoid: Don’t let your knee extend too far past your toes. It’s natural for it to come out further than in a normal squat, but you’ll feel less strain if you initiate the movement from your hips instead of shooting your knee forward to start.
Use a sturdy chair or bench and place it behind you. Take a step away from the bench. Place your back leg on the bench, toe down. Stand straight up, with erect posture.
Flex your hip and squat down toward the floor. Hips should go back and down. Try to get your hip crease to come below the top of your knee. Keep your tummy tight. Continue squatting for the suggested number of repetitions.
What to avoid: Your knee should not drift over or past the toe. Also, try not to round your back during this exercise. When your lower back is rounded, you’re more susceptible to injuries such as a bulging (herniated) disk.
Lie back on the floor. Bend your knees and bring your heels close to your butt. Keep your hands on the floor, palms down.
Raise your hips up to create an angled but straight line from your knees to shoulders. Squeeze your glutes, then lower back to start and repeat for the suggested number of repetitions.
What to avoid: As with most exercises, do not do this one too fast. The movement is small and targeted, so go slow and you will feel your glutes working like crazy.