Stand with your feet slightly wider than hip width apart. Turn your toes very slightly out. Leaving your chest upright, sit back as if you are hoping to land in a chair. Be sure that your knees stay behind your toes by pressing your glutes back while maintaining a neutral spine and without arching your back. Keep your core tight to protect your lower back. Aim to drop down to a 90-degree bend in your knees. Press through your heels, while leaving your toes on the ground and push back up to a standing position. Squeeze your glutes on the way up for an extra burn. Set a goal of 8-12 squats.