Summer is in full swing, and it’s THE time of the year to move your fitness focus to your backside!
This one leg bridge for glutes is brilliant for toning up your bottom and really lifting the muscle… you’ll resemble a Victoria’s Secret angel in no time 😉
I try to do a lot of glute work, and this is one of my favourite exercises to do at home, when I’m travelling or just want to quickly work my bum for wearing a tight dress or jeans. And the beauty of this bridge exercise is that it can be done absolutely anywhere. No need for any equipment! I used a mat, but you could lay down a towel on a carpet. Just make sure that your head, neck and spine are comfortable and well padded.
Apart from working your bum muscles, this also engages your core and quads to further shape and streamline your body.
My trainer, Amanda, at Bodybyrne Gym, often does this exercise with me and gets me to hold a weight on my lower stomach. For beginners, she suggests doing it without a weight to get used to how it feels, but more experienced gym-goers may want to hold a weight.
Amanda suggests doing three rounds of 12-15 reps and it can be done 2-3 times a week or more for a shapely behind!
How to do the one leg bridge:
- Lie on the floor/mat with your feet flat and knees bent.
- Raise your right leg off of the ground, keeping the knee in line with your bent left knee. This will be your starting position.
- Engage your core by pulling your tummy button towards your spine and begin the movement by driving through the heel on your left leg, extending your hips upwards and raising your glutes high off of the ground.
- Squeeze your glutes as much as possible at the top, pushing up your hips as far as they will go. Pause for two seconds to really work the muscle, then return to the starting position.
- Once you have done 12-15 reps on the right side, repeat with the left leg up.