You'll find all the best butt toning exercises on this website. Bridges are a great butt exercise and adding them to your workout can help tone up your thighs and butt.
Bridges are one of my favorite butt exercises, and you can perform them in many different ways using many different pieces of equipment.
If you use a step, 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 bridges on a step to tone the butt and hamstrings.
Starting Position: Lie on your back and place both feet flat on a step. Keep your feet parallel and facing forward.
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, 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.
There are many different ways to tone and work the glute and butt muscles. Bridges are only one way.
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