17. Glute Bridge
Lie on your back with your knees bent at 90 degrees and your hands at your sides. Push through your heels and use your glutes to lift your hips as high as possible. Pause at the top and slowly return to the starting position.
18. Side Lying Clam
Lie on your side with your knees bent at 90 degrees and heels touching each other. Open your knees by flexing your glutes and hold the position. Slowly return to the starting position.
19. Donkey Kick
Get down on all fours with your back flat. Kick one leg to the rear and slowly return to the starting position. Repeat with the opposite leg.
20. Bent-Leg Donkey Kick
Kneel down on all fours with your legs bent at 90 degrees. Quickly lift one leg up behind you. Return to the starting position and repeat with the opposite leg. This variation places more emphasis on the glutes, and less on the hamstrings.
21. Single-Leg Romanian Deadlift
Stand up with your feet together. Lower your arms and torso in front of you while raising one leg behind the body. Keep the opposite knee slightly bent and reach the arms as close to the floor as possible. To return to the starting position, raise your torso while lowering the back leg.
22. Single-Leg Glute Bridge
Lie on the floor with your hands at your side. Bend one leg and keep one straight. Perform the bridging movement by pushing through the heel on the floor and squeezing your glutes.
23. Shoulders-Elevated Hip Raise
Place your shoulders on a chair, bench, or bed. With your hands at the side of your head, push through your heels and squeeze your glutes to lift your hips as high as possible. Hold the top position for a few seconds before returning to the ground.
24. Single-Leg Shoulders Elevated Hip Raise
To make this bodyweight exercise more difficult you can try doing it using only one leg. Bend the leg you aren’t using to begin with, and then try it with your leg straight out in front of you to make it more difficult still.
25. Russian Leg Curl
Find something stable to hook your heels under (such as a bed) and kneel on something soft (such as a pillow or towel). Keeping your body upright and glutes tight, lower your body towards the floor. As you near the floor, catch yourself in a push-up position and try to use your hamstrings as much as possible to spring back up to the starting position.
26. Shoulders-and-Feet-Elevated Hip Raise
Raising both the shoulders and feet makes this exercise considerably more difficult because the hips have to go through a much larger range of motion. Using a raised surface such as a chair or bed for your upper back, place your feet on another surface (such as a stool) that is roughly the same height. From there squeeze your glutes to lift your hips as high as possible, as in other variations of this exercise.
27. Single-Leg Shoulders-and-Feet-Elevated Hip Raise
This is the toughest of the hip raise variations, and an exercise many people will struggle with. Set up exactly the same as above, but only place one foot on a raised surface instead of two.