The glute bridge is a fundamental exercise targeting the gluteal muscles, primarily the gluteus maximus.

The glute bridge is a fundamental exercise targeting the gluteal muscles, primarily the gluteus maximus. (Continuation of Glute Bridge)

To perform a one-leg glute bridge, start by lying on your back with one knee bent and the other leg extended straight in the air.

The single-leg raise glute bridge combines elements of the traditional glute bridge with a leg raise for added intensity.

The marching glute bridge is a variation of the traditional glute bridge exercise that adds a dynamic component to engage the core and enhance coordination.

While holding the bridge, raise one leg straight up towards the ceiling, maintaining the bridge position with the opposite leg, to intensify the exercise and target the glutes and hamstrings effectively.

In the leg over leg glute bridge, start by lying on your back with knees bent and feet flat on the ground. Then extend one leg straight up towards the ceiling, crossing it over the opposite leg.

While holding the bridge, squeeze a small exercise ball or a foam roller between your knees to activate the adductor muscles, promoting inner thigh strength and stability.

While maintaining the bridge, squeeze a small exercise ball or a foam roller between your knees, focusing on activating the adductor muscles and holding the contraction for a set duration to strengthen the inner thighs and improve hip stability.

To perform an Abductor Banded Glute Bridge, begin by placing a resistance band just above your knees and lying on your back with knees bent and feet flat on the ground.

Hold the bridge at the top while maintaining tension on the band, targeting the abductor muscles of the hips to improve hip stability and strengthen the outer thighs.

A lateral leg raise is a simple yet effective exercise for targeting the hip abductor muscles, including the gluteus medius and minimus.

Start by lying on your side with your legs straight and stacked on top of each other. Then add a resistance band right below your knees.

Take a diagonal step forward and to the side with one foot, then follow with the other foot, maintaining tension on the band throughout the movement.

Take a side step to one side, then follow with the other foot, maintaining tension on the band throughout the movement. Continue stepping sideways in a controlled manner to engage the hip abductor muscles and enhance hip stability and strength in the lateral plane.

To perform a wall sit, start by leaning against a wall with your feet about hip-width apart and your back flat against the wall. Lower your body by bending your knees until they are at a 90-degree angle.

To perform a bodyweight squat, stand with your feet shoulder-width apart, toes slightly turned out, and arms extended in front of you or at your sides. Lower your body by bending your knees and pushing your hips back as if you were sitting back into a chair, keeping your chest up and weight on your heels.

To execute a bodyweight squat hold, start by assuming the squat position with your feet shoulder-width apart and knees bent to about a 90-degree angle. Hold this position, keeping your chest up, back straight, and weight on your heels.

Performing a weighted squat involves adding resistance, typically in the form of dumbbells, a barbell, or a kettlebell, to the traditional squat exercise.

Maintain this squat position for a set duration, engaging your quadriceps, glutes, and core muscles to stabilize the weight and build strength and endurance in the lower body.