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:

  1. Starting Position

    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.

  2. 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.

  3. Top position

    Pause at the top position for a 2 sec count while squeezing your butt to extend your hips.

  4. 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.

  5. End position

    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.

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