Next is a single-leg glute bridge. Start this exercise by laying on your back with both knees bent. Pick one leg up, and raise it into the air with it straight. Keeping your core tight, drive through the heel of the leg that's on the ground. Flex your glute hard at the top of the movement for two seconds, then come back down.
Perform 3 sets of 10 to 15 reps on one side before switching over to the other.Begin this split squat in a staggered stance—one foot should be in front, and your other foot should be behind you with your toes firmly planted into the floor. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform 3 sets of 10 reps with each leg.