Butt Lift (Bridge)

What it is

This bodyweight exercise strengthens your posterior chain, primarily targeting your gluteal muscles. It effectively engages your hamstrings to improve hip strength and stability. You'll lift your hips off the floor, forming a straight line from your shoulders to your knees.

Technique tips

• Position your feet flat, about shoulder-width apart, and close to your glutes.
• Drive through your heels to lift your hips toward the ceiling.
• Maintain a straight line from your shoulders through your hips to your knees.
• Briefly squeeze your glutes at the peak of the movement.
• Exhale as you lift, then inhale as you slowly lower your hips back down.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.