HOW: Get set up sitting on a surface that is ideally positioned at the bottom of your ideal squat depth. Begin by sitting on the surface supported with your feet positioned in your ideal squat stance and form. To perform the exercise, shift your weight forward and lift your butt off the surface, hold the bottom of the squat position for a moment (take a breath), then lower back down and repeat.
FEEL: This should feel like a lower body and core workout to maintain the bottom of the squat position. Your quads, glutes, hamstrings, and even your adductors, calves, and shins may be working with this exercise.
COMPENSATION: Do not excessively use momentum to sit up and sit back down. Focus on moving your body as a unit, do not let your chest drop forward or shoot your butt up and back as you make the transitions. Take your time and slowly perform the movement. Focus on good squat form when holding the bottom of the squat - do not excessively round or arch your back.