10 Trainer-Favorite Bodyweight Exercises to Get Stronger, No Dumbbells Required

"Glute bridges are a great way to target your glutes and hamstrings," Asche said. "They also help to strengthen your lower back and hip mobility."

• Lie on your back with your knees bent and your feet flat on the ground.
• Leave your arms down by your sides with your palms flat on the floor.
• Press down into the ground with your heels, and push your hips into the air as high as you can to form a flat bridge.
• Squeeze your glutes at the top of the motion while holding for a two to three count.
• Lower down with control. This counts as one rep.