Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty.
This version takes it up a notch.
We use this in my studio and do 50 per day each leg. No one likes them. Not even me. You are wishing you were somewhere else, that’s for sure. Ok ,so why do them? Because you get some extra activation by elevating that weight bearing leg. The med ball is unstable so that makes it even more challenging.
Things to remember.
1.Press through the heel.
2. Squeeze as you come up.
3. The ball should be pretty close to your glute but you can experiment to see where YOU feel it best.
4. Your hamstring is engaged hard here. Good to know!
Modifications: Put your foot on a bosu, or a couch cushion, coffee table. If you are at the gym, you can use a bench but the ball is crazzzy.
I hope you incorporate this into your training for a perfectly peachy booty.