Single leg glute bridge

“If you’ve been doing glute bridges for a while, you may have reached a point where you’re not feeling it much anymore. Doing single leg work is really useful here, as you’ll be putting all the weight through the one side,” says McGowen. Think about foot placement too: the further away your feet are from your bum, the more your hamstrings will work.

Lie on your back with your knees bent and feet flat on the floor. Start with the heel about a hands width away from your bum, but play around with this to see what targets your hamstrings, glutes and quads the most.
Tuck your left knee in towards your chest and hold onto it with your right hand.
Place your left hand behind your head.
Tuck your tailbone by pushing your pubic bone towards the sky and pulling your belly button in towards your spine.
Press through your right heel to lift into a bridge position.
Squeeze your glutes at the top before slowly lower back down.

Repeat 15 times each side

Make running feel easier with 4 bodyweight hamstring exercises