GymPlan AIButt Lift (Bridge)
Butt Lift (Bridge) is a beginner isolation bodyweight exercise that mainly works your glutes, with help from your hamstrings.
💪 Glutes🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 3 sets of 8-15 reps
How to do the 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.
Muscles worked
Primary: GlutesSecondary: Hamstrings
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialButt Lift (Bridge) alternatives
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What muscles does the butt lift (bridge) work?
It mainly works your glutes; your hamstrings assist.
How many sets and reps of butt lift (bridge) should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the butt lift (bridge) good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.