Works: glutes, thigh and core
A. Stand with your feet shoulder width apart and toes slightly turned out. Hold a dumbbell in each hand at your sides.
B. Initiating the movement from your knees, lower your hips backward until your thighs are parallel with the ground (or as close as you can get them). Maintain an upright torso, a forward gaze and keep your knees aligned over your ankles. To protect your knees, don’t let them go farther forward than your toes.
C. Pause and return to starting position by contracting your glutes as your straighten your legs. Your weight should be evenly distributed between the balls of your feet and your heels. Do not lock your knees at the end of the motion.
Make it harder: Try single leg squats. Use a chair for some extra guidance on the squat pattern.
Even harder: Jump out of the squat as high as you can. Start with only your body weight and progress to holding weights. This increases the muscle fibre recruitment, particularly in the gluteus maximus.