1. Stand with the feet about one and a half times hip width apart and toes pointed out 45 degrees. Dig the big toe into the ground, keep the feet flat on the ground and picture yourself ripping the floor apart using the feet, this will allow you to drive the knees wide and activate the glutes.

2. Hold a dumbbell or kettlebell by the handle. 

3. Take a deep breath in and tighten your core, allow the hips to slide back as you begin your descent (remember, the hips are what starts the movement) and permit the chest to lean forward with the back flat. 

4. Sit the hips back and start bending the knees, descending until you go down as far as you can, looking to feel a stretch in the glutes.

5. While continuously driving the knees wide, push down on the ground with the feet to return to the starting position.

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Tip: If you find your range of motion is being shortened because the weight is hitting the ground, perform this exercise atop stepper or weight plates (no smaller than 25 lbs).