Glute bridge

1. 1Lie on your back, knees bent, feet flat hip-width apart.
2. 2Squeeze your buttocks and lift your hips until your body is straight from shoulders to knees.
3. 3Hold 3 seconds at the top without arching your back.
4. 4Lower slowly with control.

If you feel it in your lower back rather than your buttocks, lift a little less high.