Butt Bridge

Butt Bridge


The butt bridge exercise involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips up towards the ceiling while squeezing your glutes. This exercise helps to strengthen and tone the glutes, hamstrings, and lower back muscles.

Muscle Group

Equipment Required

Butt Bridge Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your arms at your sides with your palms facing down.
  3. Engage your glutes and lift your hips up towards the ceiling, keeping your feet and shoulders on the ground.
  4. Hold the position for a few seconds, squeezing your glutes at the top of the movement.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Butt Bridge Form & Visual

Butt Bridge

Butt Bridge Benefits

  • Strengthens glutes and hamstrings
  • Improves posture and stability
  • Reduces lower back pain
  • Increases hip mobility
  • Can be done with no equipment

Butt Bridge Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Butt Bridge Variations & Alternatives

  • Single-leg butt bridge
  • Weighted butt bridge
  • Butt bridge with leg abduction
  • Butt bridge with leg adduction
  • Butt bridge with hip thrust
  • Butt bridge with resistance band
  • Butt bridge with stability ball
  • Butt bridge with dumbbell
  • Butt bridge with barbell
  • Butt bridge with kettlebell