Butt Lift (Bridge)
Learn how to do butt lift (bridge) with a clear setup, controlled movement, and a technique you can repeat.
How to do butt lift (bridge)
- 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.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do butt lift (bridge)?
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.
What muscles does butt lift (bridge) work?
Butt Lift (Bridge) primarily trains the glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for butt lift (bridge)?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of butt lift (bridge)?
Related options include Single Leg Glute Bridge, Bodyweight Squat, Supported Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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