Butt Lift (Bridge)

Also called glute bridge and hip bridge.

Works

Glutes, plus hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Slowly go back to the starting position as you breathe in.

Cues

• Feet flat, heels close to the glutes.
• Drive the hips up, squeeze.
• Ribs down at the top.

Common mistakes

• Arching the back instead of lifting the hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder