One move

Single-Leg Glute Bridge

Strength Stability Lower body

How to read ahead. Do to go one move at a time.

Lie on back, one foot planted. Lift hips by squeezing glute of working leg, keep other leg straight. Hold 1 sec at top.

Option. Regular glute bridge with both feet.

Show the steps

1
Lie on your back with one foot flat on the floor, other leg extended straight up.
2
Press through your planted heel and squeeze your glute.
3
Lift your hips until your body forms a straight line from shoulders to knee.
4
Hold for one second at the top.
5
Lower slowly with control.
6
Complete all reps on one side then switch.

The ladder

Top of the range twice. Then slow it down. Then the next one.