Butt Lift (Bridge)

About This Exercise

The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.

1Setup

Lie on your back on the floor with your knees bent and feet flat, positioned hip-width apart and close enough that you can graze your heels with your fingertips. Rest your arms by your sides, palms down. Ensure your spine is in a neutral position, not arched or flattened into the floor.

2Execution

Brace your core. Drive through your heels to lift your hips upward, focusing on a sequential 'peel' of your spine off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top for a 1-2 second pause, ensuring your ribs don't flare upward. Lower with control, reversing the motion vertebra by vertebra, to return to the starting position.

Pro Tips

• Press through your heels, not your toes.
• Avoid pushing your hips so high that your lower back arches.
• Squeeze your glutes at the top as if holding a coin between them.
• Keep your chin gently tucked to maintain a neutral neck.
• Imagine you're pulling the floor apart with your feet to engage the glutes more.