Butt Lift (Bridge)

Foundational glute activation exercise performed by lying on your back and pushing through your heels to lift your hips toward the ceiling.

Instructions

1. Lie flat on your back with your knees bent and feet placed about shoulder-width apart, flat on the floor.
2. Place your arms alongside your body with palms down for support.
3. Push through your heels and lift your hips upward, creating a straight line from your knees to your shoulders.
4. Squeeze your glutes at the top of the movement and hold briefly.
5. Lower your hips back down in a controlled manner without resting completely between repetitions.
6. Repeat for the prescribed number of repetitions.

Tips

• Press through your heels, not your toes, to maximize glute activation.
• Maintain a neutral spine by avoiding excessive arch in your lower back.
• Squeeze your glutes maximally at the top of each repetition.
• Keep your core tight throughout the movement for stability.
• For added difficulty, perform single-leg glute bridges or place weight across your hips.