the no squat workout--Lie on right side, with right elbow bent under shoulder, lifting ribcage away from the floor with hips stacked and knees bent at 90 degrees in front of hips. Extend top leg straight in front of hip, foot flexed.
Sit on right hip with right leg bent about 90 degrees on the floor, knee pointing left. Bend left knee and lift leg behind body. Shift weight forward and place hands on the floor slightly wider than shoulders as left leg