This exercise involves sitting on the ground with a dumbbell resting on the hips, then thrusting the hips upward while squeezing the glutes. It is a great exercise for strengthening the glutes and improving hip mobility.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip mobility and stability
- Helps to prevent lower back pain and injury
- Can be done with minimal equipment and space
- Can be easily modified for different fitness levels and goals
How to perform
- Start by sitting on the ground with your back against a bench or step, and a dumbbell resting on your lap.
- Place your feet flat on the ground, hip-width apart, and your knees bent.
- Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold this position for a few seconds, then lower your hips back down to the ground.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Secondary
Abs
Secondary