The supine bridge. This exercise will focus on low back, hamstrings, and glutes! You may feel it in the quads if they are tight and that's ok. You will want to stretch quads to release tension.
Here we lay flat.
Have your back comfortablely on on the ground.
Bend knees and place feet firmly on the ground with feet more than shoulder width apart.
Now press up and hold.
To make the exercise more difficult drop the hips down to where the butt almost touches the ground and drive hips back up to straight. Don't arch your back too far, no need.
Hold for 60 seconds to 2 mn and repeat 2-3 times.
To challenge your self and to train other areas of the target muscle groups bring the feet together and hold.
To make that harder rep it like in the previous step.
Drop hips and almost to butt to floor and bring it back up!
Good luck and have fun!!! Let me know how you feel!!!