Butt Lift (Bridge)
A beginner isolation movement that trains the glutes with just bodyweight.
Force Type
Push
direction of effort
Difficulty
Beginner
training level
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Butt Lift (Bridge) has 3-step instructions, documented to a similar depth as most of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#628 of 868
Lighter documentation than most
Numbered source steps, ranked across every documented exercise.
Instruction text
#695 of 868
Lighter documentation than most
A separate character-length placement prevents step count from standing in for explanatory detail.
Butt Lift (Bridge) vs every catalogued exercise by instruction-text length
Where this record's instruction-character count sits among all 873 Free Exercise DB exercises with instructions, not a rating of the movement itself.
417 695th of 873 higher than 178 of 873 exercises
All exercises, banded by instruction-text character count
Each bar is a band; taller bars hold more exercises. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
Butt Lift (Bridge) is documented from the Free Exercise DB (CC0) extract, last ingested July 2026. Classification, muscle roles and instruction text are source facts; the placement and cohort measures on this page are computed by PlainExercise and are not a rating of the movement.
What the Butt Lift (Bridge) Data Reveals · DOC · PUSH/ISOLATION
Butt Lift (Bridge) stands out on mechanic class: joint involvement separates this page from isolation peers.
A short step list is a thin upstream record, so taxonomy badges carry most of the page identity.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Butt Lift (Bridge) catalog footprint
Among 22 exercises whose primary muscle is glutes, Butt Lift (Bridge) ranks #6 by catalogued variation count. The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
Muscles worked
The Free Exercise DB classifies each muscle as primary or secondary. It does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Butt Lift (Bridge) does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Butt Lift (Bridge) teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the glutes through its full safe range on Butt Lift (Bridge) is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Butt Lift (Bridge) reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Butt Lift (Bridge) - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Glutes and secondarily hamstrings
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, this record has none to offer; browse the peer glutes exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Butt Lift (Bridge) feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PUSH/ISOLATION · FLOOR
- On PUSH/ISOLATION glutes work, warm up 5–10 minutes before loading Butt Lift (Bridge); keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BODY-ONLY gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Curated workout appearances
Butt Lift (Bridge) appears in 9 of the 186 curated workout routines on this site.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Butt Lift (Bridge), drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps.
Similar instruction text length
Nearest catalog records by upstream instruction characters.
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the butt lift (bridge)
Three ways to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the glutes directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.