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Butt Lift (Bridge)

GlutesBodyweightBeginnerIsolation
Butt Lift (Bridge) — start position
Start
Butt Lift (Bridge) — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings

How to do it

  1. 01

    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. 02

    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. 03

    Slowly go back to the starting position as you breathe in.

In the app

Butt Lift (Bridge) needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable

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