Start with feet shoulder width apart.
Put your shoulder blades “in your back pockets” so you are standing tall.
Keeping your back flat with knees slightly bent, push your hips backwards to “hinge” from the hips. Keep your weight over your heels and eyes looking forward (not downward). Bend as far as your range of motion allows with a straight back (stop if your back starts to round).
Squeeze the glutes and return to a standing position.
You want to primarily feel the glutes working (rather than the lower back). If you are feeling your lower back working, focus on squeezing the glutes to shift the workload to the butt.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).