Frog Leg Lifts are great for building the up glutes and for function (everyday movements). They strengthen the entire posterior chain including the low back, core and hamstrings and help with pelvic imbalances.
If you do not have a ball try them on a bench or chair. For less intensity, try them on the floor, resting your head on your arms.
Find my IGTV video below:
Nourish Through Movement 