This move is simple and it comes with a number of variations, which we recommend as a part of a well-rounded routine. Stand with your feet shoulder-width apart, bend at the knee, pushing your buttocks back and lifting your hands to center. Go down as far as you can, placing the majority of your weight on the center and heel of your foot. Do not lean forward as this will put a strain on the knee. Pause briefly to hold the position then return to standing, tuck in your pelvis and squeeze your glutes tight as you come back to a standing position.