Booty Busting Series--Best Exercises to Build that Butt #11: One-Leg Hip Thrust

This is a tougher version of the classic glute bridge exercise, though it's going to be much tougher thanks to the fact that you're really only using one leg. Plus, you're going to add the weighted barbell into the mix, forcing your glutes to contract like mad just to get your weight up. If you want some serious booty muscles, you'll love this exercise. It's certainly not for beginners or those with lower back pain, but you should only progress to doing this movement once you've strengthened your glutes and lower back with simpler exercises. [caption id="" align="aligncenter" width="640"] Source: www.t-nation.com[/caption]

One Leg Hip Thrust

Set two weight benches parallel to each other. Place your right heel on one of the benches and put your back against the other. Place a barbell across your lap, bend your left knee, and place your left foot flat on the floor. Lean your shoulders on the bench behind your back, and using the power of JUST your left leg, thrust your hips toward the ceiling. Lift until your upper and lower body are extended in a straight line.  

Resources: http://www.musclemag.com/add-mass-to-your-ass/