How to Do Butt Lift (Bridge)
Step-by-step instructions, muscles worked and workouts that use the butt lift (bridge).
| Main muscles | Glutes |
| Also works | Hamstrings |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Legs Workout for Beginners5 exercises · about 31 min · BodyweightKettlebell Legs Workout for Intermediate6 exercises · about 47 min · KettlebellBodyweight Glutes Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Glutes Workout for Beginners5 exercises · about 31 min · DumbbellKettlebell Glutes Workout for Beginners5 exercises · about 31 min · KettlebellResistance Band Glutes Workout for Beginners5 exercises · about 31 min · Resistance BandBodyweight Full Body Workout for Beginners5 exercises · about 31 min · BodyweightBodyweight Lower Body Workout for Beginners5 exercises · about 31 min · Bodyweight10-Min Desk Worker ResetFrom our videos20-Min Home Fat BurnerFrom our videosCore Workout (No Crunches)From our videos
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Gear for this exercise
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