Glute Bridges and Leg Lifts
Not a fan of squats and lunges? Glute bridges (aka raising your hips off the floor while your shoulders stay grounded) are secret booty sculptors in disguise. By squeezing your glutes at full hip extensions (when your body forms a diagonal line from your shoulders to your knees), you engage all three major muscles that make up your backside. Leg lifts work similar magic, but with balance thrown in. Because form is so crucial to getting the most out of each bridge and lift, it’s best to nail down proper form before you get creative with them.
Small pulses in this bridge mean big gains for your booty. Your glutes will work extra hard to maintain balance, while fully extending your hips and leg. Be sure to keep your shoulders grounded to help stabilize your body.
26. Bridge Abduction
Combining a bridge and leg lift, this hip abduction is all about small, controlled movements. Pressing your shoulder blades and your standing foot into the floor helps you create a strong base.
Foam rollers are usually reserved for recovery, but in this bridge, the unstable tube underfoot forces you to squeeze your glutes to reach full extension and maintain balance.
Your glutes shouldn’t have all the fun. Allow your abs to see some action with the hollow hold, a Pilates-inspired move that fires up your core and inner thighs.
When you don’t have a plyo box or exercise step at home, a chair will do. This compound exercise strengthens your pelvic floor and core, in addition to your glutes.
30. Plank Leg Lift
You don’t need to get on all fours for every plank. In this three-legged plank, be sure to squeeze your glutes as you lift one leg two inches off the ground and tap it out to the side.
Keeping your foot flexed when tapping the floor will help you engage your butt muscles more. Just a few reps is all you need to feel the burn.
Perfect for beginners, this glute bridge helps you get used to balancing weight on one leg for a brief moment before bringing it back down. Remember to keep your butt raised as you alternate sides.
Test your total-body strength with this bridge that also includes a chest press,. (Hello, pecs, arms and shoulders!)
Take your glute bridges to the next level with this variation that strengthens your hamstrings. The instability of the ball and lack of surface area challenges you to move in slow, controlled movements.