Isometric Glute Bridge

Start lying on back with knees bent and feet on the floor. Engage core, then press into heels and squeeze glutes to raise hips toward ceiling until body is straight from torso to knees. Hold top position for at least three seconds before lowering to start. That's one rep. Perform 12 to 15 reps, then continue on to your next move. Once you’ve finished all four or five of your exercises, rest for up to one minute, then repeat for three to four total rounds.