5 Best Butt Lift (Bridge) Alternatives
The Butt Lift (Bridge) is done lying on your back.
Original Exercise: Butt Lift (Bridge)
- Primary muscle
- Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
Secondary muscles: Hamstrings
How to perform 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.
Butt Lift (Bridge) FAQ
What muscles does Butt Lift (bridge) work?
The Butt Lift primarily targets the gluteus maximus with secondary load on the hamstrings and spinal erectors, plus core stabilization. At the top, squeeze the glutes to emphasize hip extension and reduce lumbar contribution.
Can I build muscle without doing Butt Lift (bridge)?
Yes. You can hypertrophy the glutes with progressive overload using higher reps, slower eccentrics, unilateral variations, or added resistance when available. Focus on full hip extension and a controlled pause at peak contraction to maximize muscle tension.
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