Hold a weight against the chest. Keep your feet hip width (or slightly wider), with your toes pointed slightly out. Push your glutes back to sit down, keeping your chest up and back straight the whole time. Go down as low as you can while keeping your feet flat on the floor. Press yourself back up and as you come up to standing, lift the heels slightly off the floor to work the calf muscles. Bring the heels down and come back to standing. That’s one rep.