Legs·Bodyweight·Isolation

Butt Lift (Bridge)

Glutes · Bodyweight

Beginner

Body Part

Legs

Equipment

Bodyweight

Level

Beginner

Type

Isolation

Force

Push

The Butt Lift (Bridge) is a beginner bodyweight exercise that primarily targets the Glutes.

Muscles Worked

Glutes primaryHamstrings secondary

1Lie 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.
2Pushing 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.
3Slowly go back to the starting position as you breathe in.

Barbell

Barbell Back Squat

The king of lower-body lifts

Barbell

Conventional Deadlift

The king of lifts: pick heavy stuff up, put it down.

Barbell

Romanian Deadlift

The hamstring hinge that makes the back of your legs scream.

Barbell

Barbell Hip Thrust

The most direct glute builder there is.

Exercise data from the open-source Free Exercise DB.