Begin by placing your toes or top of your right foot behind you on a chair or other sturdy surface in your house. Your left foot should be out in front of you far enough that your knee won't extend past your toes when you lower your body. The position is similar to a lunge with your rear foot elevated.
Test your starting position before beginning your reps.
To begin, bend your left knee and lower your body toward the floor. Lower until your stationary leg, the left leg, is bent to a 90-degree angle. Don't let your right knee touch the floor.
Pause and begin moving up into starting position.
At the top of the movement, contract your glutes.
This completes one rep. Do 10 to 15 reps and then switch legs.
Do three complete sets (three rounds for each leg).