1. Stand in front of a chair, facing away from it.
2. Extend one leg back and place the top of your foot on the chair seat. Your standing leg should remain in front of you, and when you squat, it should not extend past your toes.
3. Ensure that you have enough space between your standing leg and the chair to perform a squat without any joint discomfort.
4. Engage your core, keep your chest up, and look straight ahead to maintain balance.
5. Slowly lower your body by bending your front knee, keeping the weight focused on the heel of your front foot. Your back knee should move towards the floor but not touch it.
6. Lower until your front thigh is parallel to the floor, maintaining a straight back throughout the movement.
7. Press down through your front heel to extend your front knee and hip to rise back up to the starting position.
8. Repeat for the desired number of repetitions and ensure to switch legs to work both sides evenly.
Make sure to perform the exercise in a controlled manner to prevent injury and to maximize the work on the targeted muscle groups. If you're new to the exercise, start with body weight and as you gain strength and stability, you can add dumbbells or a barbell for additional resistance.
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