Cone pickups
This exercise is best performed when the buttocks, core, and hamstrings are properly engaged.
Steps: firstly, stand on one foot and place your hands on your hips. Also, place a cone in front of your foot about 60cm from your standing point.
Carefully, bend at the hips and stretch forward to grab the cone. Lift yourself back to the starting position, switch the leg and repeat the exercise 3-4 times.