One-Leg Glute Bridge
Lie down on your back. Support your weight with one foot on the ground. This leg is bent at a sharp angle. The other leg is fully extended.
Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole foot on the ground. Lift your hips as high as you can. The extended leg follows the supporting leg. In this position the extended leg is parallel with the thigh of the supporting leg.
Support your body weight with your shoulder blades, arms and feet. The glutes and lower back muscles are in contraction. Drop your hips into the starting position. Repeat the exercise according to the training plan then switch supporting leg.