The upper body straight neck should also be straight, the two feet apart than the shoulders slightly narrower ~ knee bend ~ as if only a little bent squat horse stance (knee bend in 100 angle), then first straighten the left leg (right leg unchanged), and then retracted the left leg (100 degree bend), after the right leg the same taut and then bent, the legs alternately (first slowly), familiar with a little faster on it, practiced can be a little faster can be the buttocks! The first thing you need to do is to get a good look at your buttocks and lean forward a little bit~
The effect can be seen in the mirror chain~10 minutes~very convenient~