A Typical Session
18 Min
Warm-up
3m
Main Set
12m
Finisher
3m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Activates the glutes and strengthens the posterior chain, great for improving posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Lie on your back with knees bent and feet flat on the ground.
- 2.Engage your core and lift hips toward the ceiling.
- 3.Squeeze glutes at the top, then slowly lower back down.
Pro Tips
- •Don’t overextend your lower back at the top.
- •Keep feet flat and shoulder-width apart.
- •Pause for 1–2 seconds at the top for best results.
Equipment
None
Safety
Stop if you feel strain in your lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.