This exercise involves kneeling on the ground with your feet flat on the floor and your hands on your hips. From this position, you thrust your hips forward and upward, squeezing your glutes at the top of the movement. This exercise targets the glutes and can be done with or without added weight.
Type
Strength
Equipment
Band
Difficulty
Beginner
Key Benefits
- Strengthens core muscles
- Improves posture
- Increases stability and balance
- Reduces risk of lower back pain
- Enhances overall body strength
- Improves flexibility
- Can be modified for different fitness levels
- Requires no equipment
- Can be done anywhere
How to perform
- Start by kneeling on the ground with your hands on your hips.
- Place a resistance band around your thighs, just above your knees.
- Engage your glutes and core muscles.
- Slowly lean back, keeping your hips and core stable.
- Thrust your hips forward, squeezing your glutes at the top of the movement.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary