Setup
Sit on the floor with your upper back against a bench, feet flat on the ground hip-width apart. Roll a barbell over your legs to rest in the crease of your hips, holding it in place with both hands.
How to do it
- Drive through your heels to lift your hips until your torso forms a straight line from shoulders to knees.
- Squeeze your glutes hard at the top and hold for a brief pause.
- Keep your chin tucked and core braced throughout the movement.
- Lower your hips under control until the plates almost touch the ground.
- Keep your knees aligned with your toes, preventing them from caving inward.
Watch out for
- ✗Overextending the lower back at the top instead of using the glutes to create the lift.
- ✗Pushing through the toes rather than the heels, which shifts focus away from the glutes.
- ✗Placing feet too close or too far from the body, reducing glute activation and power.