"The glute bridge is a great exercise to build the posterior part of the leg. It focuses on strengthening and building the glutes and hamstrings," Ferreira said.
On your mat, lie on your back with your knees bent and feet hips-width apart and flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for one to two seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and glute muscles engaged.
Lower down to the ground; this is considered one rep.