LiftSetsLiftSets / Exercises / Butt Lift (Bridge)
Butt Lift (Bridge)
Works the glutes. Helped by the hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | body only |
|---|---|
| Level | beginner |
What to think about
- Feet flat, heels close to the hips.
- Squeeze the glutes to lift, ribs down.
- Stop when knees, hips and shoulders line up.
How to do it
- 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.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Glute Kickback
- Kettlebell Swing (two-hand)
- One-Legged Cable Kickback
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log butt lift (bridge) with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store