The standard Glute Bridge is a great butt exercise to incorporate into your workouts.
One of the limitations for most people is how much weight can be handled before it starts to get uncomfortable.
This is where performing 1 - Leg versions of an exercise can work well.
However, switching from a 2-leg to 1-leg version isn't always easy as it requires coordination and strong core muscles.
We are generally stronger in the lowering phase of an exercise than the lifting phase. Knowing that, this variation helps to bridge the gap (pun not intended) between 2 and 1 leg versions.
• Lay on back with knees bent and feet flat on floor. Feet hip width apart with toes facing away.
• Brace abdominal muscles and keep braced throughout exercise.
• Squeeze glutes and lift hips up off floor. Continue raising until there is a straight line from knees - hips - shoulders.
• Avoid over-arching lower back during exercise and try not to use hamstrings during exercise. Work should be done by butt muscles.
• In this top position, lift one foot up off the floor and keep it off
• With control, lower back to floor, place foot back on the floor and repeat on same side. Then switch sides
• Use a towel across hips to cushion against weight if using a dumbbell
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!