The butt bridge exercise involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips up towards the ceiling while squeezing your glutes. This exercise helps to strengthen and tone the glutes, hamstrings, and lower back muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens glutes and hamstrings
- Improves posture and stability
- Reduces lower back pain
- Increases hip mobility
- Can be done with no equipment
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your arms at your sides with your palms facing down.
- Engage your glutes and lift your hips up towards the ceiling, keeping your feet and shoulders on the ground.
- Hold the position for a few seconds, squeezing your glutes at the top of the movement.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Primary