Strengthen your core and power up your legs like the galloping dudes of cricket.
Single leg lowering
Begin by lying supine (face up) and flex both hips to 90 degrees with legs up straight. Toes should be dorsi-flexed (toes towards shins) and arms extended at your side. Lower one leg to the floor while maintaining a neutral spine position (your navel drawn in). Return to starting position. Alternate legs, and try to
bang out 20 reps per leg. Wear blinkers.
Glute bridge march
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor with palms facing up. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee towards your chest. Hold for two counts, then lower your right foot. Repeat with the other leg. Do 20 reps. Try not to ask for gram.
Single leg squat
Stand with arms extended in front. Balance on one leg with opposite leg extended straight ahead as high as possible. Squat down while keeping your leg elevated off the floor. Keep your back straight and the supporting knee pointed in the same direction as your foot. Raise your body back up to the original position until knee and hip of supporting leg are straight. Return and repeat with opposite leg. Bray. No, pray.
Grab a weight plate in front of your chest with your arms straight. Stand as tall as you can with your feet spread shoulder-width apart. Your lower back should be naturally arched. Brace your core and hold it that way. Lower your body as far as you can by pushing your hips back and bending your knees. The tops of your thighs should be parallel to the floor. Pause, then slowly return to the starting position.