Learn all the best butt and glute exercises for men and women on this website. Strong glutes are so important for both men and women, because the glutes stabilize the hips, pelvis and knee.
In addition, strong glutes improve performance and decrease the risk of lower body injury.
Bridges are a way to isolate and focus on the glutes and you can use many different tools to do bridges.
If you place your foot on a Bosu Ball, you will get much more glute and hip stabilizer muscle work because the Bosu is unstable.
When your knee is bent during bridges, there is slightly more emphasis on the glutes compared to the hamstrings. And when the leg is straight, there is slightly more emphasis on the hamstrings compared to the glutes.
Below are pictures of 1 leg bridges on a Bosu Ball to work the glutes, hips, and hamstrings.
Starting Position: Lie on your back and place one heel on a Bosu Ball. 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: Make sure to keep your knee straight throughout the entire movement.
It is also 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.
This exercise has a small range of motion, but it still works the glutes and hamstrings really well. Make sure to squeeze your glutes and pause for 1-2 seconds when you at the top of the movement.
If you want a different stability challenge and more range of motion, you can try this glute exercise with your heel on a stability ball.
Remember that glute 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 glute exercises like squats and lunges.
Squats and lunges really are the best glute 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