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Just as effective as jumping squats and a tremendous amount tougher (according to some). Start from a lunge position with one foot forward and one behind. Jump as high as possible and alternate legs above the bed landing one opposite foot in best. Perform 10-12 reps on each leg.

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It's very important to brace the abdominals first. Stretch opposite arm and leg out and look after a slow controlled motion to maintain activation of the core and glute teams.

This exercise will help activate your lower posterior chain. You should isolate the glutes in so doing minimize hamstring involvement. To do this we carry out the exercise in what is called the quadruped position - to deal with and knee joints. Grab a mat and start off in the quadruped position. Really tighten your core and contract your abdominals to assist stabilize your spine. You will be contracting each glute on an individual basis. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee so the elevated thigh is parallel with ground level. Perform the same using the other joint. Perform the exercise slowly and do 10-15 reps on each upper leg. You can make this exercise more difficult by placing the light source weight behind your joint.
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