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Here are five ways you can improve your performance. Firm up your glutes: Glute bridges will have you bucking like a bull in no time. To begin, lie on your back with knees bent, placing your hands flat on the ground next to your body. Lift your hips off the ground while pushing from your heels, keeping your back straight. Contract your glutes and hold for a second, then return to the starting position and repeat four to five sets until failure. If you find this exercise too easy, perform the movement while holding a barbell across your pelvis—or, if you really want to up the intensity, have someone positioned on your lap.
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