Butt Lift (Bridge)
The Butt Lift (Bridge) isolates the Glutes through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to Butt Lift (Bridge)
- 1
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.
- 2
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.
- 3
Slowly go back to the starting position as you breathe in.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Butt Lift (Bridge) work?
The Butt Lift (Bridge) primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Butt Lift (Bridge) good for beginners?
Yes, the Butt Lift (Bridge) is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Butt Lift (Bridge)?
You need no equipment — just your bodyweight to perform the Butt Lift (Bridge). This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.