Back to exercises

StrengthbeginnerBodyweight

Butt Lift (Bridge)

Primary

Glutes

Secondary

Hamstrings

Equipment

Bodyweight

Level

beginner

Butt Lift (Bridge) demonstration

Butt Lift (Bridge), starting position

Butt Lift (Bridge), finishing position

How to Perform

1Lie 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.
2Pushing 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.
3Slowly go back to the starting position as you breathe in.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

GlutesHamstrings

Exercise Details

Category: Strength
Force: push
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Butt Lift (Bridge) work?

Butt Lift (Bridge) primarily targets the Glutes. It also works the Hamstrings as secondary muscles.

What equipment do I need for Butt Lift (Bridge)?

Butt Lift (Bridge) requires Bodyweight.

Is Butt Lift (Bridge) suitable for beginners?

Yes, Butt Lift (Bridge) is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Butt Lift (Bridge)

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Leg Lift

Glutes

Single Leg Glute Bridge

Glutes

Downward Facing Balance

Glutes

One-Legged Cable Kickback

Glutes