Pelvic Thrust

The Pelvic Thrust: A Simple Way To A Tone Butt

The butt bridge, or hip thrust, targets the gluteus maximus and is very easy to do at home, because the basic version doesn’t require any special equipment or weights.

It is one of the simple, yet effective, butt firming exercises that will help you achieve a tone butt in no time. See videos below.

• Lie flat on your back on the floor with your knees bent, pointing up to the ceiling, and your arms at your sides.
• Raise your pelvis up toward the ceiling to a point where your body will be at about a 45-degree angle relative to the floor.
• At the top of the movement, contract your glute muscles.
• Return to the start position and repeat.

One variation of the pelvic hip thrust is the single-leg butt bridge, where only one foot is in contact with the floor. You can also place your feet on a step or stability ball to make the movement more difficult.

Butt Firming Exercises