Your feet should be shoulder-width apart and your toes should be pointing forward, with the majority of your weight resting on your heels (but not so much that your toes come off the ground).
Keeping your head up and your spine neutral, bend at the hips and knees knee as you lower your upper body into a sitting position (90 degree angle at the knees … or even deeper if you’re more advanced) using your quads for strength to keep you from crashing to the floor since there isn’t actually a chair there for you to sit on.
Nothing else except some ankle flexion should be happening and your butt should be sticking out far behind you. Also make sure your nose stays over your hips and your knees do not cross in front of your toes.
Be very careful not to rise up onto your toes.
You’ll need to concentrate on leaning slightly back so that your torso stays erect and your weight stays mainly on your heels. This can be difficult and feel unnatural at first and takes some practice.
If you need to actually place a bench or chair behind you under your butt, so you know where you’re aiming at first then do it.
NOTE: This may be done with our without weights. If you are not able to have dumbbells, or kettlebell, you may use any object of similar size and weight. 2-10lbs. Place one kettlebell on a stool approximately six to twelve inches high. Stand in front and slightly under the stool with the feet a couple of inches apart. Begin a single leg hip hinge by reaching back with one leg and creating a straight line.
Grasp the kettlebell firmly making sure that the shoulder girdle is depresses and retracted. Keep the spine perfectly aligned by engaging the lats and push the static foot into the ground with the big toe and heel. Slowly hip hinge and stand back up with straight arms as the kettlebell move to the sides and the feet come together.
Return the kettlebell to the bottom of the stool by reversing the movement. Repeat this movement for the desired repetitions and then change legs.
Lie face-up on the floor and place your right heel on the floor and extend the left leg. Brace your abs and contract your glutes to bridge your hips off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh.