Glute bridge off chair
If you don’t have weights, a great way to make the basic bridge more challenging is by putting your feet up on a box. Place your heels up on the chair. You want your knees bent to 90 degrees or your butt to be even closer to the box ( 1a). Do not let your butt get too far away from the box that is why you have to grab chair legs for the control. Then driving through your heels on top of the chair, press your hips up as high as you can ( 1c). Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Do it 50 times (This move can also be made harder by slowing down the tempo).
NOTE: Do not let your knees fall in or out as you lift up. Keep your knees in line with your hips and ankles.