Butt Lift (Bridge)
Butt Lift (Bridge) is a strength – resistance exercise exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Abdominals
- Exercise type
- Strength – resistance exercise
Exercise technique
- Supine position
Lie on your back with your arms on the floor beside you.
- Bend the knees
Plant your feet around shoulder-width apart.
- Preparatory breath
Brace your torso without lifting your ribs.
- Lift the pelvis
Press through your feet and raise your hips.
- Top hold
Pause when shoulders, hips and knees form a straight line.
- Lower
Lower your hips without arching your spine.
- Restart
Begin the next repetition without changing foot placement.
Key technique points
- Keep your shoulders supported on the floor.
- Feel heel pressure as you rise.
- Keep your thighs level at the top.
- Do not increase hip height through lower-back arching.
- Do not turn your head.
- Do not change foot placement mid-repetition.
Common mistakes
Loading the neck
Support shifts from shoulders toward the head.
Pelvic rotation
The hips no longer remain equally high.
Excessive arch
The bridge finishes through the lower back instead of the hips.
Heels sliding
The distance through which force is applied changes.
Dropping the hips
The descent accelerates uncontrollably.
Squeezing the knees together
Thigh direction no longer matches foot spacing.
Frequently asked questions
Butt Lift (Bridge): why is “Loading the neck” a mistake?
Support shifts from shoulders toward the head.
Butt Lift (Bridge): why is “Pelvic rotation” a mistake?
The hips no longer remain equally high.
Butt Lift (Bridge): why is “Excessive arch” a mistake?
The bridge finishes through the lower back instead of the hips.
Butt Lift (Bridge): why is “Heels sliding” a mistake?
The distance through which force is applied changes.
Butt Lift (Bridge): why is “Dropping the hips” a mistake?
The descent accelerates uncontrollably.
Butt Lift (Bridge): why is “Squeezing the knees together” a mistake?
Thigh direction no longer matches foot spacing.
What should I focus on when doing Butt Lift (Bridge)?
Keep your shoulders supported on the floor. Feel heel pressure as you rise. Keep your thighs level at the top. Do not increase hip height through lower-back arching. Do not turn your head. Do not change foot placement mid-repetition.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.