Exercise 1: Single-leg Hip Raise [A] Lie faceup on the floor with your left knee bent and your right leg straight.
(Your right leg should be in line with your left thigh.) Now try to make your stomach as skinny as possible and hold it that way. [B] Squeeze your glutes and raise your raise your hips until your body forms a straight line from your shoulders to your knees. (Your left leg should stay elevated the entire time.) Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes.
Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you’re primarily doing the work with your glutes, not your lower back and hamstrings.
Exercise 2: Reverse Lunge [A] Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. [B] Step backward with your right leg, and lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor with your left heel. That’s 1 rep. Do all your reps, then repeat with your right leg.
Exercise 3: Step Up [A] Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step that’s about knee-height, and place your left foot firmly on the step. [B] Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one repetition. Do all your reps with your left leg, then do the same number with your right leg.
Exercise 4: Straight-leg Deadlift
[A] Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent. [B] Without changing the angle of your knees, bend at your hips (keep your lower back arched), and lower your torso until it’s almost parallel to the floor