Butt Lift (Bridge)
The Butt Lift (Bridge) primarily targets your Glutes, with support from Hamstrings. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Isolation · Push
Primary muscles: Glutes Secondary muscles: Hamstrings
How to perform Butt Lift (Bridge)
- Step 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.
- Step 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.
- Step 3. Slowly go back to the starting position as you breathe in.
Frequently asked questions
Which muscles does the butt lift primarily target?
The butt lift, or glute bridge, is an isolation exercise that primarily targets the gluteus maximus. It also engages the hamstrings and core as secondary stabilizers to maintain hip extension.
What is the most common form mistake during this exercise?
The most frequent error is hyperextending the lower back at the top of the movement. To avoid this, keep the ribs tucked and focus on driving the hips up using only the glutes.
How can I ensure my glutes are doing the work instead of my lower back?
Drive through your heels and maintain a neutral spine by bracing your core throughout the lift. Pausing for one second at the top of the bridge helps maximize glute contraction and control.
How can a beginner progress the butt lift once it becomes too easy?
Beginners can progress by performing the exercise with a single leg to increase the load. Adding a resistance band above the knees or holding a weight on the hips are also effective ways to increase intensity.
What is the recommended set and rep range for this bodyweight movement?
For hypertrophy and endurance, perform 3 to 4 sets of 15 to 25 repetitions. This exercise can be done 3 to 4 times per week as part of a lower body or full-body routine.
Sample sets & reps for Butt Lift (Bridge)
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Downward Facing Balance — ball
- Hip Extension with Bands — band
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