Medicine-Ball Kneeling Glute Press

Get on your hands and knees on the floor, placing a small medicine ball securely behind the knee of your working leg.

Keep your hands directly beneath your shoulders and your knees beneath your hips, engaging your core to keep your back flat.

Squeeze your glutes and press your heel up toward the ceiling while keeping the ball firmly wedged in place.

Lift your leg until your thigh is roughly parallel to the floor without arching your lower back.

Lower your leg with control back to the starting position, maintaining tension on the ball throughout the movement.