There are many ways to sculpt your glutes. While some exercises require that you stand when toning and shaping your butt, with others such as the marching bridge you really don’t have to.
It only takes a few steps to learn how to do it:
Step One: Lie on your back with your hands by your sides likeyou would with a single-leg bridge exercise. Make sure your heels are about 30 centimetres from your pelvis.
Step Two: Press your heels into the ground to assist you in coming into a bridge position with a neutral spine.
Step Three: Press your left heel into the ground while your right knee is kept bent.
Step Four: Raise your right leg until your hip is at 90 degrees then lower your right leg by pressing through your left glute, so your pelvis doesn’t drift to the ground as you lower your leg.
Step Five: Steps One to Four complete one rep; change sides and lift your left leg for your second rep. Do three sets of 12 reps.