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.
How to program the Butt Lift (Bridge)
Sets and reps
As an isolation movement, the Butt Lift (Bridge) is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Butt Lift (Bridge) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Butt Lift (Bridge) work?
The Butt Lift (Bridge) primarily targets the Glutes. It also recruits the Hamstrings as supporting muscles.
What equipment do I need for the Butt Lift (Bridge)?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Butt Lift (Bridge) should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
