1. Single-Leg Glute Bridge
Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
2. Hydrants with Leg Extension
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hips-height, then extend the raised leg straight out to the side. Pause before you bend the knee again, and bring your leg back to starting position to complete one rep.
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
4. Curtsy Lunges
Stand with your feet hips-width apart and your hands pressed together at chest level. Keeping your hips square, step your left leg diagonally behind you and bend both knees to a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to standing position as you and extend your left leg into a side kick. That's one rep.
5. Heel-Lifted Sumo Squat
Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.
6. Bear Plank Leg Lifts
Begin in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90-degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.
7. Single Leg Dead Lift
Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands towards the ground as you extend the left leg straight out behind you. Pause, then return to starting position with control to complete one rep.
8. Sumo Squat to Calf Raise
Begin with your feet wider than shoulder-width apart, toes pointed slightly outward. Keeping your knees above your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.
9. Squat to Sumo
Begin with your feet wider than shoulders-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat. Pulse up a few inches as your turn your toes 45-degrees outward, and sink your hips back into your low squat. Pulse up to bring your toes forward and continue to alternate foot positioning as you pulse.
Article from Cosmopolitan