Kneeling Squat
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Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
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With your head looking forward, sit back with your butt until you touch your calves.
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Reverse the motion, returning the torso to an upright position.
Butt Lift (Bridge)
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Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
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Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
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Slowly go back to the starting position as you breathe in.
Variations:
You can perform this exercise one leg at a time.
GLUTEUS
Barbell Glute Bridge
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Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
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Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
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Extend as far as possible, then reverse the motion to return to the starting position.
