A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
10 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Maximizes glute growth and improves hip drive and lower-body power.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
90s
How to Perform
- 1.Sit with your upper back against a bench and barbell resting on your hips.
- 2.Drive through your heels and lift your hips until your body forms a straight line.
- 3.Squeeze your glutes at the top, then lower with control.
Pro Tips
- •Tuck your chin slightly and keep ribs down.
- •Push through your heels, not your toes.
- •Pause for 1 second at the top for max glute activation.
Equipment
Barbell · Bench
Safety
Avoid overextending your lower back at the top.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.