Basic: Stand with your weight evenly distributed on both feet. Keeping your back straight, use a 10-count to squat slowly. Point your hips and shoulders straight ahead; your knees should stop at 90 degrees and remain right over your toes. Squeeze your glutes and raise yourself back up. Repeat 10 times. On the 10th rep, hold the squat position for 30 seconds, then shift your weight forward, lifting your heels. Hold for five seconds, then shift your weight onto your heels, lift your toes off the ground, and hold for five seconds. Repeat five times for a total of 15 reps.
For the Shake: Lift your left leg off the ground and squat down with your right leg. Keep your knee over your toes and hold your torso upright while engaging your abs. Bring your arms to your sides, then rise back up. Repeat five times. On the fifth rep, hold the squat, keep your pelvis very still, and rotate your torso to the left and back to center. Your arms and chin should follow the movements of your torso. Repeat on other side. Start with two sets in each direction.
Forget the Burn. Go for the Shake1) The Quad Burn