One leg floor bridges are a great glute and butt exercise.
There are hundreds of exercise variations that work the butt, but bridges are truly a great glute exercise.
Now, before I go any further I have to admit that no butt workout would be complete without some version of squats, lunges and/ or the leg press machine. But, bridges can be a great complement to those leg exercises.
In addition to working the butt and glutes, bridges are a great core exercise, and they can help to improve posture and strengthen key core muscles. Bridges can be helpful for both women and men.
Here's the form for 1 leg floor bridges.
Starting Position: Begin by lying on the floor with one foot flat and the other leg straight.
Form: Engage your abdominals to keep your lower back stable. Exhale and push through the ball of your foot and heel to lift your hips off the floor. Hold for at the top for a brief second and then slowly lower to the starting position.
Personal Trainer Tips: When lifting your opposite leg attempt to keep your thighs in-line with each other.
Aim for 10-15 of each leg and perform 1-3 sets.
Note: If you feel cramping in the back of your thighs or if you feel your range of motion is limited, stretch your hip flexors and lower back. Stiffness in your hips and lower back can limit your range of motion and decrease the effectiveness of this butt exercise.
If the 1 leg floor bridge is too challenging, try first mastering the 2 leg floor bridge.
Or if you have access to a stability ball you can try
2 leg bridges on a stability ball with your knees straight or
2 leg bridges on a stability ball with your knees bent.
There are many different forms of bridges, and they are all good for working the butt muscles.
Yours in Health,
Dr. Charles PT/PT