This is a great exercise I've used with runner's who have issues with keeping their hips steading during their runs. 

It's an isometric exercise with a large core stabilization component built into it. You're rock solid if you can do this and make it look as if you still have two feet on the floor. 


  • Lie supine with your feet hip width apart with your knees bent. 
  • Bridge up squeezing your glutes.
  • Now without letting your hips drop, pick one foot up off the floor. 
  • Put it down and repeat in an alternating fashion for reps. 

This is also a great exercise when lightly loaded for individuals seeking more glute hypertrophy.