Butt Lift (Bridge)
How to do the Butt Lift (Bridge) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Body Only
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.
Log it, see it on your body.
Every Butt Lift (Bridge) set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
More glutes exercises
Butt Lift (Bridge): common questions
What muscles does the Butt Lift (Bridge) work?
The Butt Lift (Bridge) primarily works the Glutes. It also recruits the Hamstrings as supporting muscles.
Is the Butt Lift (Bridge) suitable for beginners?
Yes. The Butt Lift (Bridge) is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Butt Lift (Bridge)?
None. The Butt Lift (Bridge) is a bodyweight exercise, so you can do it without any equipment.
Is the Butt Lift (Bridge) a compound or isolation exercise?
The Butt Lift (Bridge) is an isolation exercise, it targets the glutes through a single joint, which makes it useful for focused, targeted work.
How do I do the Butt Lift (Bridge) with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Butt Lift (Bridge) sets, free.
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