Start
End
LegsBeginnerBodyweight
Butt Lift (Bridge)
جسر رفع الأرداف
Target Muscles
GlutesHamstrings
Blue = primary · Gray = secondary
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- 1
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- 2
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- 3
Slowly go back to the starting position as you breathe in.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
