Savannah Morning News-2. HIP CHECK SQUATThis is a partner exercise, but your partner can be the wall if youre running solo. Position yourself in derby stance approximately 3-4 inches away from your partner. Squat down until your legs are making a 90-degree angle while maintaining your derby stance. Raise back up to your starting position while swinging your hips toward your partner until you make contact. Switch sides, repeat.