This exercise involves lying on your back with your feet flat on the ground and a barbell resting on your hips. You then lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, before lowering back down. This exercise targets the glutes and can help improve hip mobility and strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, hamstrings, and lower back muscles
- Improves hip mobility and flexibility
- Helps to prevent lower back pain and injury
- Increases overall power and explosiveness in lower body movements
- Can be easily modified to increase or decrease difficulty
How to perform
- Start by lying on your back on a mat or bench with your knees bent and feet flat on the ground.
- Place a barbell across your hips, holding it in place with your hands.
- Engage your glutes and lift your hips up towards the ceiling, keeping your feet and shoulders on the ground.
- Pause at the top of the movement, squeezing your glutes tightly.
- Lower your hips back down to the starting position, but do not let the barbell touch the ground.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary