You'll find all the best butt exercises for women and men on this website. Bridges are a great butt exercise and you can use many different tools to perform bridges for the hips and glutes.
Bridges are one of my favorite butt exercises, and I recommend them for both women and men.
Women often focus on butt exercises because they want to tone up their thighs. But working the glutes serves the purpose of strengthening the hips to protect the knees from injury, and strong glutes will also improve performance in running and jumping sports.
Strong butt muscles are important for men and women who run and/ or jump.
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 straight leg bridges on a step to tone the butt and hamstrings.
Starting Position: Lie on your back and place both heels on a step. Keep your feet parallel.
Form: Exhale and push through your heels until your body is parallel to your thighs. 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.
In regards to the step height or bench height, the higher the step the more range of motion. Don't go too high though, only go as high as your legs and flexibility allow you to go without losing good form.
A bench a versatile piece of equipment and is just about the right height for most people.
And if you want a little extra stability challenge you can try this butt exercise with your heels 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