Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground by squeezing your glutes, forming a straight line from your shoulders to your knees. Hold for a moment, then lower back down and repeat.
Start on your knees and extend one leg out to the side. Lower your hand to the ground for support, then lift your extended leg up to hip height before lowering it back down. Repeat on both sides for a total of 10 reps each.
Lie on your stomach with arms and legs extended. Lift one arm and the opposite leg off the ground simultaneously, engaging your glutes and back muscles. Alternate sides for 30 seconds, moving quickly and with control.
Lie on your side with your head propped up on your hand. Lift your top leg towards the ceiling, focusing on engaging the outer glute muscles. Lower it back down and repeat for 10 reps before switching sides.
Similar to the standard glute bridge, but raise one leg straight up in the air while keeping the other foot planted on the ground. Lift your hips using your glutes, then lower back down. Repeat on both sides.
Stand in front of a chair with feet hip-width apart. Squat down until your butt taps the chair, then stand back up. This exercise targets the lower body muscles while using the chair for support.
Stand in a half-squat position with a resistance band around your ankles. Take steps sideways, focusing on squeezing your glutes with each step. This exercise can also be done without a band.
Perform a squat, then lift one leg out to the side at hip height as you stand up. Focus on engaging the gluteus medius muscles on the lifted leg. Repeat on both sides for a total of 20 squats.