Butt Lift (Bridge)

How to do the 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.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

5 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Downward Facing Balance Exercise Ball One-Legged Cable Kickback Cable Machine Pull Through Cable Machine

Harder than the Butt Lift (Bridge)

Kneeling Jump Squat expert · Barbell Kneeling Squat intermediate · Barbell Barbell Hip Thrust intermediate · Barbell

Superset the Butt Lift (Bridge) with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Cable Hip Adduction quads

Common questions

What muscles does the Butt Lift (Bridge) work?

The Butt Lift (Bridge) primarily works the glutes, with the hamstrings as secondary movers. Leg Lift, One-Legged Cable Kickback, and Single Leg Glute Bridge train the same muscle, across 6 equipment types.

What equipment do you need for the Butt Lift (Bridge)?

None — the Butt Lift (Bridge) is bodyweight, so it works at home, in a hotel room or outdoors. Leg Lift and One-Legged Cable Kickback also need nothing.

Is the Butt Lift (Bridge) suitable for beginners?

Yes, the Butt Lift (Bridge) is rated beginner. Kneeling Jump Squat, Kneeling Squat, and Barbell Hip Thrust are the progressions from here.

Where should the Butt Lift (Bridge) go in a workout?

Late — the Butt Lift (Bridge) is isolation work, so it follows your compounds. Supersetting it with Bodyweight Squat and Bodyweight Walking Lunge cuts session time without extra rest.

Similar exercises

Leg Lift Bodyweight One-Legged Cable Kickback Cable Machine Single Leg Glute Bridge Bodyweight Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball