Watch the video below to see a demonstration of proper form and technique for the butt lift (bridge) exercise. You can also check out some more glutes exercise videos or find exercises for other muscle groups.
Instructions for Butt Lift - Bridge
To perform a set of butt lift - bridge:
Lie on your back with your knees bent to 90 degrees and feet on the
floor, shoulder width apart. Your trunk should be in a neutral position.
Concentric (Upward) Motion
Drive into the ground with your feet to raise your hips
into the air until your shoulders, hips and knees form a straight line (when viewed from the side). Your
trunk should leave the ground as a unit, no portion lagging behind any other. Be aware of not losing the
alignment of your trunk at any point in the movement.
Pause at the top position for a 2 sec count while squeezing your butt to
extend your hips.
Eccentric (Lowering) Motion
Slowly bend at the hips to lower your trunk back to the
ground under control. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of butt lift - bridge repetitions before resting.
This completes one set of butt lift - bridge.