Butt Lift (Bridge)

A beginner strength exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Push

How to do the Butt Lift (Bridge)

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Butt Lift (Bridge)

Questions

What muscles does the Butt Lift (Bridge) work?

Mainly the glutes, with the hamstrings helping.

Is the Butt Lift (Bridge) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Butt Lift (Bridge)?

Good alternatives that train the glutes: Leg Lift, Single Leg Glute Bridge, Flutter Kicks or Glute Kickback.

How many sets and reps of the Butt Lift (Bridge) should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).