Tone It Up's Karena and Katrina [1] listed the bridge as one of their top three best booty exercises of all time. Celebrity trainer Harley Pasternak told us bridge with a ball [2] is one of his go-to moves for booty shaping. Equinox's "Best Butt Ever" trainer Caroline Jordan also listed hip bridges [3] as one of her three favorites for sculpting a powerful butt.
The consensus? Trainers love bridge — and you should too. It's a wonder move for your glutes, and powerful, strong glutes can create better posture, alleviate lower back pain, combat the effects of sitting all day, and prevent injury with other physical activities like running. Plus, in addition to all the wonderful physiological effects of a healthy booty, you'll get a nice confidence boost from rounding out your rear (no equipment [5] required!).
Here's a refresher on how to do a bridge:
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground, then repeat for 10 to 15 reps.
Want to take things to the next level? When you've mastered bridge, try a single-leg bridge [7] for an isometric challenge.