Glute bridge

Lie on your back, knees bent, feet flat near your glutes. Drive your hips up until your body is a straight line from shoulders to knees, squeeze the glutes hard at the top, and lower. Rest a dumbbell or plate across your hips to make it harder. The bodyweight cousin of the hip thrust.

Not tiered.

Cue: Ribs down, squeeze at the top; hold a dumbbell on the hips to load it.

Difficulty: beginner