Can I just say that I love this exericse! If you want your glutes and quads, this is an exceptional exercise! Also, I prefer and recommend doing this exercise with an upper body move. To perform:
1. Use a bench, chair, or even ball (harder) and place one leg back. Front leg should be out far enough that your knee doesn't go over your toe. Suggestion: hold 5-10 lb. dumbbells for extra resistance and for upper body combo.
2. Squat down to 90 degrees at knee, making sure front heel doesn't come off of ground. PUSH through heel and squeeze glutes as you come up. With dumbbells, you can either do bicep curls as you go down, or even shoulder lateral/front raises.
3. Do 15-25 reps/leg.
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