Butt Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Obliques, Rectus Abdominis, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Glute Bridge
Visualised Target Muscle Groups
Front
Back
How to: Butt Bridge
- Lie on your back with your knees bent and feet flat on the floor.
- Place your arms at your sides, palms facing down.
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
- Hold for a second at the top before slowly lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending your back instead of lifting with your glutes.
- Not engaging the core fully.
- Allowing the knees to cave inward during the lift.
Modifications
- Perform the exercise with your upper back resting on a bench for added support.
- Place a pillow under your lower back if needed for comfort.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Engage your core to maintain stability.
- Avoid arching your back; keep your spine neutral.
Butt Bridge Alternatives
Tags
glutes
waist
strength
beginner
bodyweight
core
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
