Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Butt Lift (Bridge)
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
-
2
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
-
3
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
-
4
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
-
5
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
-
6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
-
7
Monster Walk
A beginner compound strength exercise that works the glutes, using a resistance band.
-
8
Thigh Abductor
A beginner isolation strength exercise that works the glutes, using a machine.
-
9
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
-
10
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do butt lift (bridge) work?
Butt Lift (Bridge) primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for butt lift (bridge)?
None. Butt Lift (Bridge) is a bodyweight movement you can do anywhere you have floor space.
Butt Lift (Bridge): is it suitable for beginners?
Yes. Butt Lift (Bridge) is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of butt lift (bridge)?
Physioball Hip Bridge, Leg Lift, Single Leg Glute Bridge train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my butt lift (bridge) reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; butt lift (bridge) can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Butt Lift (Bridge) with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.