Butt Bridge

A glute-focused isolation move. Similar to the standard bridge, it emphasizes maximal glute contraction and pelvic stability.

Exercise Details

Level: Beginner
Body Area: lower
Type: hinge

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Glutes

Secondary

Lower Back

Setup

Lie on your back with knees bent. Place your feet close to your glutes. Arms flat on the floor for stability.

Instructions

1. Lift your hips until your body forms a straight line from shoulders to knees.
2. Perform a hard glute squeeze at the peak.
3. Lower slowly without resting your weight on the floor.
4. Keep your core tight.
5. Maintain neutral spine.

Common Mistakes

1. Arching the lumbar spine.
2. Pushing with the lower back.
3. Restricted range of motion.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.