Glute stability is vital in preventing lower limb injuries: Single leg glute bridge is one way to do this, while toning.
Lie on the floor or an exercise mat with your arms straight at your sides. Fold one leg holding the other straight.
Exhale and simultaneously, lift the pelvis and the straight leg.
Inhale and slowly return to starting position. Complete all the repetitions for one set and change legs.
Another plank variation, great for hips and glutes.
Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.
With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.
Switch legs.
The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.
Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.
Your feet should be hip-width apart with toes facing forward or turned out slightly.
Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.
Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.
Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.
Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.