Single Leg Glute Bridge
Lying on a mat in the sit-up position with the feet flat on the ground. If you are prone to hamstring cramps, bring the feet close to the hips.
Raise your left leg off the ground, and press down with the right heel to drive the hips off the ground, focusing on the right glute doing all of the work. If you feel a lot of tension in the hamstring, pull the feet in closer to the hips.
At the top of the repetition, pause for a second in a locked out position and squeeze the glute as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch.