Start with feet shoulder width apart.
Put your shoulder blades “in your back pockets” so you are standing tall.
Keeping your back flat, push your hips backwards as you bend slightly at the knees. Here, you are “hinging” from the hips as you go into a squat. Keep your weight over your heels.
As you squat (again, keeping the back flat and hinging from the hips), raise your arms out in front as a counter balance.
Go to parallel or deeper as long as you can maintain the flat back.
Squeeze the glutes and return to a standing position.
The key is to initiate the movement by hinging at the hips with a flat back. You should feel your glutes working (not the quads). Done properly, this is a glute exercise!
Perform 1-5 sets of 8-12 reps. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).