Put a resistance band around your calves and stand with your feet hip-width apart. Contract your abs and tilt your pelvis back to form a half squat.
Hold a 120-degree angle between your thighs, with your knees behind your toes for the duration of the exercise. Keep your head and chest erect.
Walk forward and backward in a half squat by pushing your knees apart. Keep your feet flat on the ground and toes pointing forward.
Keep your feet hip-width apart while you're standing. Keep one foot firmly planted on the ground while you extend the other leg straight behind you, bending at the hip.
Put your hands on your hips or extend your arms straight in front of you to ensure that your whole posterior chain (backside) is totally flat.
Reposition yourself by lowering one leg and raising the other. Holding a dumbbell in one or both hands will increase the difficulty of the exercise.
Lunge forward with one leg and back with the other.
You should bend your leg slowly until it taps the ground, then quickly stand back up by contracting your glute muscles.
Aim for a balance in the number of repetitions between the two sides.