Bridge With Sports Ball (Soccer, Basketball, Volleyball)
Step By Step Guide:
Lay on your back with your legs bent and your feet on the ground just in front of your butt.
Place a sports ball or medicine ball in between your knees and hold that ball in place. That will activate many lower body muscles.
Squeeze your butt and raise your hips up to the ceiling keeping the ball in place at your knees.
Helpful Cues:
Squeeze your butt muscles as hard as you can