2. Glute Bridge

The glute bridge exercise helps to work on your pelvic floor, as well as your hamstrings and glutes that will result in better thrusting. You need a light dumbbell or a weight plate for this one. Lie on a yoga mat with your knees bent and your feet on the ground, your palms should be at your sides. With the weight on your pelvis, do some steady lifting motions to build strength.

Jump Squat