Squat Back Extension
Squat by lowering your hips and pushing your buttocks behind you as you lean slightly forward at a diagonal. Try to keep your back straight throughout the move, and lower as far as possible without allowing your knees to go past your toes.
Squeeze your butt to stand straight, then extend your right leg behind you, lifting it until you feel your buttock muscles squeeze. Lower and repeat. Do 10 repetitions on each side, then walk for two minutes. Repeat another set of 10 repetitions on each leg.