You'll find all the best glute and butt toning exercises on this website. Adding 1 leg bridges to your butt workout can help you tone your thighs and butt.
You can perform bridges in many different ways using many different pieces of equipment.
You can use a stability ball, a Bosu ball or a step.
If you use a step or any thing else that elevates your feet, you can increase the range of motion of the exercise, which will in turn increase the muscle work.
Below are pictures of 1 leg bridges on a step.
Starting Position: Lie on your back and place 1 foot flat on a step. Lift the other leg so that your thighs are parallel.
Form: Exhale and push through your heel 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.
Aim for 10-15 repetitions on each leg. If this exercise is too challenging, begin by mastering bridges with both feet on a step.
There are many different ways to tone and work your 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