You'll find all the best glute and butt exercises for men and women on this website.
Strong glutes are so important for both men and women.
The glutes/ butt muscles stabilize the pelvis and hip, which adds stability to the lower back. A stable hip, leads to a more stable knee. And a stable knee leads to a more stable foot and ankle.
The National Academy of Sports Medicine considers the glutes as part of the core. Strong glutes are important for everyone, but it is even more important for women and men that run and jump to have strong glute muscles.
Strong glute and butt muscles improve performance and decrease the risk of injury.
Bridges are one of my favorite butt exercises, and I recommend them for both women and men.
If you use a step or a bench when doing bridges, you can increase the range of motion of the exercise. When you increase the range of motion of an exercise you can increase the muscle work.
Below are pictures of 1 leg bridges on a step with the knee bent.
Starting Position: Lie on your back and place one heel on a step. Bring your opposite knee in towards your chest and place your hands at your sides.
Form: Exhale and push through your heel until your body is parallel to your thigh. Hold for a brief second at the top of the range of motion, and then slowly lower to the starting position.
Personal Trainer tips: It is important to be mindful of the position of your lower back during this exercise. Use your abdominal muscles to prevent your back from arching excessively.
You can place the opposite leg in many different positions to change the challenge of this exercise.
You can point the opposite leg up towards the ceiling or you can lift your opposite leg 1 inch off the bench while keeping it in-line with your opposite leg. Experiment with the positions an stick with the one you like the best.
And if you want a different stability challenge you can try this butt exercise with your heel on a stability ball.
Remember that butt exercises are important for both men and women. Bridges are only one way to work your butt muscles, but it is very important to also do standing exercises like squats and lunges.
Squats and lunges really are the best butt exercises!
So, it is also important to include standing multi-joint leg exercises like squats or lunges in your butt workout.
Yours in Health,
Dr. Charles PT/PT