Here is a quick video I made explaining how to do the Bridge Exercise. I credit this exercise for helping me jump 10cm higher, fixing my knees right up, and generally making me more pain free. The minute I mastered this and added it into my program regularly I grew a butt, and my athletic world started to fall into place.
You need to be able to perform the bridge, and it doesn’t matter at what level you start. Check out this video and start adding it into your program. If you are interested in a a full guide to working out in your living room click here.