The ONE Fitness Booty Blaster (10,10,10) variation starts on your hands and knees. Keep the back straight and push firmly into the ground. Elevate ONE knee outward, keep it at a 90 degree angle, all the way up and all the way down 10x. Next, leave the knee up in the air and pull it in towards your shoulder, then straighten the leg behind you pushing out of a flexed heel directly behind you 10x. Finally with the leg extended behind you pulse upwards with a straight leg 10x. Repeat the sequence on the other side.
Tip: Try your hardest to keep the knee up throughout the whole exercise.