Glute bridge

2- Put your feet hip-distance apart but close to your butt.
3- Pressing on your heels, lift your hips off the mat, squeezing your glutes at the top.
4- Make an straight line by knees to shoulders.
5- Lower your hips back on the mat.
Lateral leg raises

2- Engage your abdominal muscle, and slowly raise and straighten one leg up to the side until it is in line with the hip.
3- Hold for several seconds and return to the starting position.
4- Do not shift too much weight to the side and keep your back flat.
Reverse plank hip lift

2- Put hands under your shoulders with fingers facing forwards.
3- Push your feet into the floor focusing on driving the heels down.
4- Keeping your arms straight, lift your hips off the floor and bring your body into a reverse plank,
5- creating a straight line from your chest to your feet. Lower back off.
6- Engage your glutes and back muscles to lift your hips up.
Plank leg raises

2- Lift your leg, being careful not to arch your back, and hold for as long as you can. Lower leg. Repeat.
3- As you are doing the leg lifts, hold your spine in a neutral position.
4- keep your head in line with your neck.
5- Breathe out and squeeze the butt muscles as you lift one leg.
Resistance band glute kickback

2- With a flexed foot, toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt.
3- Engage your abdominal muscle as you slightly shift your weight to the side, but keep your butt steady.
4- Carefully bring the foot back.
Fire hydrant

2- Keep your back and neck straight and look forward. Keep your right knee at a 90-degree angle.
3- Holding your knee bent, raise one leg out to the side until your thigh is parallel to the floor.
4- Keep your pelvis stable.
5- Then lower the leg to the beginning position.
Stiff leg deadlift

2- Hold a barbell or free weights in each hand and keep arms straight.
3- Squeeze your butt muscles.
4- Bend at your hips to lower your upper body.
5- Push your butt back and keep your back flat.
6- Your upper body should be almost parallel to the floor.
7- At last, push through your heels to stand up straight.
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