SINGLE LEG BUTT BRIDGE / PELVIC LIFT
How it's done
This move is very easy to do at home because it doesn't require any special equipment or weights. Single leg butt bridge is advanced butt exercise version from regular butt bridge, it is very similar to it. First go lie on your back on a mat with your knees bent and arms at your sides. Put your left foot ankle on top of your right legs thighs behind it's knee. You simply raise your pelvis up with only with your one leg toward the ceiling at least at to a point where your body is about a 45 degree angle relative to floor, you can go even further up to a point where only your shoulder, hands and feet touch the ground. Keep the up position for at least couple of seconds and squeeze your butt when you are at the top position. Then descend back down to the floor by bending your knee. You have done one repetition. Remember to change legs and do same amount of exercises to both of your legs.
What it targets
The main target of this movement is gluteus maximus, your butt muscles.
Tips for shaping butt
Do more repetitions, you can keep yourself longer at the up position to get more work to the glutes. You also can put your legs to a chair at the beginning, this makes executing the move more harder. When doing just repetitions starts to feel too easy on your butt you can switch to holding your self up first for 30-60 seconds and then doing your repetitions.