Squat sprint

The Squat Sprints are a absolutely tremendous way to work the glutes!

Implementation:  Begin with a light barbell resting across your back and shoulders with your feet shoulder width apart and toes pointing straight ahead. Focus your gaze upward and keep your weight on your heels as you squat down, again bending at the hips like sitting in a chair.  Perform two-thirds of the regular squat motion, rising up only two or three inches, and piston up and down as fast as possible, completing 10 reps in 10 seconds. Your glutes remain contracted for the duration of the exercise. 3 sets; 10 reps.