The trio are three powerful exercises to build and define your booty. Try them separately or pair together in different combinations for more bum burn. This exercise has a pure glutes focus although you will engage your core and upper body in order to balance.
From a turnout (heels together + toes facing away from center) rise up onto the toes and then sink down into a low squat position. Keeping hips ALWAYS above heels (never touching or booty dropping) begin to pulse upward and downward.
Reps: Try x10, 3 sets with minimal rest between
Time: 15 seconds beginners, 30 seconds intermediate to advanced, optional 2nd set
Avoid sitting too low and/or try keeping feet flat (not on toes) with small space between heels
Increase your time intervals and/or add a low isometric hold (not moving) for a few extra seconds after each set.