This is an excellent exercise for building and defining the glutes and quadriceps.  Muscles Involved:  Quadriceps and glutes.

Body Alignment:
o  Stand with your back flat against a wall, your head straight, your thighs parallel to the floor.
o  Brace the transverse abdominals.

Movement:
o  Squat down so that your thighs are parallel to the ground, think of sitting in a chair.
o  Make sure that your hips are under your shoulders, your knees are over your ankles, and your head is straight.
o  Hold that position for as long as you can and build from there.

Training Tip:

Once you’ve established a base, increase the intensity of this exercise by using a physioball or do the exercise one leg at a time.

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