Low Squat Pulse

From a tall standing stance and neutral foot position, try to screw your heels into the floor creating pressure on the outer foot and then pressure on the heels. This will engage your glutes which you will keep through the whole exercise. Then drop into a squat with a neutral spine at you ability approaching a 90 degree bend. Use a pulsing motion keeping your glutes engaged.

Keep your gaze up and hands with in front with shoulder blades back and down. Keep a slight arch in your back.

Tension under time will produce a great muscle burn. Great for endurance sports.