Place a chair or bench behind you and stand with your feet hip-width apart about a foot in front of it.
Pull your core toward your spine as you bend at your knees, shifting your hips backward as you perform a squat. At the bottom of your squat, you should lightly touch the chair. Make sure your chest stays lifted and your knees don't go past your toes or collapse inward, which can cause knee pain. To make the squat less intense, use a taller chair.
Push through your heels to stand up and return to the starting position. Push your hips forward to continue to engage your glutes once you stand. This counts as one rep.