Butt Bridge
- Músculo objetivo
- Iliopsoas, Pectineous, Rectus Abdominis
- Músculos sinergistas
- Obliques, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The butt bridge is a bodyweight core and hip-flexor exercise that primarily works the iliopsoas and pectineus at the front of the hip along with the rectus abdominis, while the obliques and quadriceps assist to stabilize and extend the body. Performed lying on the floor and lifting your hips, it is a beginner-friendly way to build core control and hip stability with no equipment.
Cómo hacer el Butt Bridge
- 1Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart and close to your glutes.
- 2Rest your arms at your sides with your palms down for support, and brace your abdominals to flatten your lower back into the floor.
- 3Press through your heels and lift your hips off the floor until your knees, hips, and shoulders form a straight line.
- 4Keep your core tight and your knees tracking in line with your toes as you reach the top position.
- 5Pause briefly at the top, squeezing your midsection and keeping your ribs down.
- 6Lower your hips back toward the floor under control, resisting the descent rather than dropping.
- 7Lightly touch the floor without resting, then begin the next rep; complete all reps and relax.
Consejos de técnica
- Drive through your heels rather than your toes to keep tension in the right places and protect your knees.
- Brace your abs and keep your ribs pulled down so the movement comes from your hips, not an arched lower back.
- Move at a controlled tempo, taking 2–3 seconds to lower so the core and hip flexors work through the full range.
- Keep your neck and shoulders relaxed on the mat; let your hips and core do the work.
Errores comunes
- Overarching the lower back at the top instead of holding a straight line, which shifts load off the core and strains the spine.
- Pushing through the toes rather than the heels, which reduces stability and adds stress to the knees.
- Letting the knees cave inward or splay outward, which wastes tension and can irritate the knee joint.
- Dropping the hips quickly on the way down, which removes the resistance that builds control and strength.
Preguntas frecuentes
What muscles does the butt bridge work?
It primarily targets the iliopsoas and pectineus at the front of the hip along with the rectus abdominis, while the obliques and quadriceps assist to stabilize and straighten the body.
Is the butt bridge good for beginners?
Yes. It uses only your bodyweight, needs no equipment, and teaches core bracing and hip control, making it a solid starting point for newer lifters.
Where should I feel the butt bridge?
You should feel it through your midsection and the front of your hips as you hold a straight line. If you only feel it in your lower back, brace your abs harder and avoid overarching at the top.
How many sets and reps should I do?
For most people, 2–3 sets of 10–15 controlled reps is a sensible starting range. Focus on a clean straight line and a slow lowering phase before adding reps.
