Stand tall with feet hip-width apart, hands on hips or at your sides.
Step backward with one leg, landing on the ball of your foot.
Lower your body until your front thigh is parallel to the ground and your back knee nearly touches the floor.
Keep your torso upright and your front knee tracking over your toes.
Push through your front heel to return to the starting position.
Repeat on the same leg for desired reps, then switch sides.
Maintain control throughout the movement to engage your glutes and quads.