Setup
Lie on your back with your knees bent and the soles of your feet pressed together, allowing your knees to fall outward in a diamond shape. Position your feet close to your glutes, about 6-8 inches away.
How to do it
- Drive through the outer edges of your feet to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top and hold for a brief pause.
- Keep your ribs down and avoid overarching your lower back.
- Lower your hips with control and maintain tension in your glutes.
- Focus on a short, controlled range of motion rather than lifting as high as possible.
Watch out for
- ✗Pushing through the toes instead of the outer edges of the feet, which reduces glute activation.
- ✗Hyperextending the lower back at the top instead of achieving hip extension through glute contraction.
- ✗Moving too quickly without maintaining constant tension in the glutes throughout the rep.