Single Leg Hip Thrusters
Step 1- Start with your shoulder blades against the floor, and your arms spread across it for stability. Bend your knees and have one leg raised, have the other leg bent into a position to elevate your body, and make sure your feet are flat on the floor.
Step 2- Take a big breath in, blow your air out fully, and brace your core.
Step 3- Squeeze your glutes, lift up your hips and push yourself off the ground with one leg, and hold a second or two. It’s very important that you don’t hyperextend your lower back at the top.