Single Leg Kettlebell Swing
Most sports are played on one leg and therefore require single leg strength and stability to improve performance and reduce the risk for injury. The single leg kettlebell swing is a great exercise to strengthen the glute muscles, which are the main stabilizers of the lower body.
To perform all you need is a lightweight kettlebell or dumbbell (10-15 lbs). To start, get into a quarter squat on one leg while holding the weight in the other hand. While maintaining the quarter squat, begin lightly swinging the weight forward and back. The glute muscles on the standing leg will be forced to activate to counter the weight on the opposite side. The dynamic external stimulus is great because in sports our movements are also dynamic. This can be used as both a beginner strengthening exercise as well as for activating the glutes prior to a lower body strength session.