Glutes / Beginner / Isolation (single joint)

Butt Lift (Bridge)

An isolation bodyweight exercise for the glutes, with the hamstrings assisting.

At a glance

Primary

Glutes

Secondary

Hamstrings

Equipment

Bodyweight

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint)

How to do it

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.

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