1st move: 8 heel ups - flex that foot and press up strong through your heel while keeping your leg bent at 90 deg. squeeeeeeeeeze whichever glute you're working.
2nd move: 8 hydrants - the name explains itself! from the starting position (90 deg angle in that leg), take that knee down and up. get it up nice and high for every rep.
3rd move: 8 kick outs - hold that leg up there, flex that foot, and kick it out straight for 8.
are you still squeezing? don't let it go.
now, do the left leg, same thing. that will be 1 set. i usually do 3 sets in a row, then take a stretch break. remember to keep correct posture the entire time. if you haven't worked your glutes in a good while, you will feel this RIGHT away, guaranteed. and yep, it's normal to feel the right glute/leg tingling if you're working the left and vice versa.
next, squats w/ side leg lifts.
again, squeeze your glutes the entire time and really get that leg up with a flexed foot.
push up from your squat into your leg lift and keep a soft knee (slightly bent in both legs). make sure all your weight is in the heel that's on the ground. NOT your toes.
squat it nice and low back in the center,
then keep it even and work that other side. an advanced move would be to pulse that leg up in the air 3 times before you come back down to your squat. work your way up to it.
more to come; give these two a try.