Exercise guide
Butt Lift (Bridge)
The Butt Lift, also called a glute bridge, is a bodyweight hip-extension exercise performed on the floor. The glutes provide the main movement while the hamstrings assist. The upper back and feet remain supported as the hips rise and lower.
Training context
Before adding the Butt Lift Bridge
The bridge can be used in a warm-up, bodyweight workout, or as direct glute work. Foot distance changes how much the hamstrings contribute, so choose a position that allows the glutes to drive the movement comfortably.
The top position should come from hip extension rather than a large arch through the lower back.
Technique overview
Lift the hips without arching
Lie on your back with your knees bent and feet planted. Drive through the feet and raise the hips until the body forms a controlled line from the shoulders to the knees. Squeeze the glutes briefly, then lower slowly. Keep the knees aligned and avoid pushing the ribs upward to create extra height.
Treat this as an overview and use a range, pace, and setup you can control.