Find a high, sturdy surface to hold onto like a wall or table. Stand with one foot in front of the other in a staggered stance. The front foot stays flat on the floor and the knee is slightly bent. The back heel is raised with the ball of the foot planted on the ground (your feet should be two to three feet apart). Lower yourself as far as you can without the rear knee touching the floor and push yourself back to the starting position. Try to keep your front thigh parallel to the ground and your torso, and glut muscles tight. Make it more challenging without the support or adding weight.