Glute Bridges
I love this exercise because it can be done anywhere. So convenient and no equiptment necessary too! I recommend it for improving hip strength, which is important for back and knee stability. Without good hip strength, you can get lower back pain and all kinds of stability issues. The single leg variation below gets a bit more difficult so make sure you can do the first one in the video before progressing.
How-To:
1) lying on your back bend your knees up and have your feet rested hip width apart in sure to squeeze your glutes to keep your knees hip width apart as well.
2) drive your heels into the ground and squeeze your glutes to lift your hips up off of the ground
3) hold for 3 to 5 seconds
4) slowly lower hips back down to the ground.
Single Leg Variation:
Repeat the same steps as above but this time lift one leg straight up in the air or straight out at knee level before and while you lift your hips up. Be sure to keep your pelvis and hips in neutral.
*Never do an exercise that causes you pain*