Butt Strengthening Exercises
2 leg Bridges: Back on the Bosu

The Bosu Ball is a fun exercise tool, and there are many butt strengthening exercises that you can do on the Bosu Ball.

Working out should be fun and challenging, so when you get bored or feel like your workout routine is too easy, try learning new exercises to spice it up.

The Bosu Ball can add a stability challenge to just about any exercise and bridges are no exception.

When doing bridges on the Bosu Ball, you'll get some added core muscle work while your glutes and butt muscles work.

Below are instructions for bridges with your back on the Bosu Ball.

Butt and Glute Strengthening Exercise:
2 Leg Bridges with the Back on the Bosu

Starting Position: Begin by lying on the Bosu Ball with your head and upper back on the Bosu. Place your hands on your hips, and keep your feet parallel.

Form: Exhale and use your butt muscles to lift your hips towards the ceiling. Hold for a brief second at the top. Then, inhale as you lower your hips towards the floor.

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Personal Trainer Tips: Always be mindful of the position of your lower back, and move in a slow and controlled manner.

If you want to challenge your stability a little more, bring your feet as close together as possible. When your feet are close together, you will have a smaller base of support which means your core muscles will work harder to keep you stable.

If this exercises gets too easy you can increase the difficulty by placing a weight across your thighs to increase the resistance.

Or if you really want to increase the intensity and stability challenge, try this butt exercise on 1 leg.


There are many different ways to strengthen your butt muscles, but make sure that you include balance exercises and standing leg exercises.

Squats and lunges are the best butt exercises. Choose your favorite exercises from this site and have fun working out.

Yours in Health,
Dr. Charles PT/PT

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