A Typical Session
23 Min
Warm-up
4m
Main Set
14m
Finisher
5m
8 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Highly effective for building and shaping glutes while strengthening the posterior chain.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
60s
How to Perform
- 1.Sit on the floor with your upper back resting against a bench.
- 2.Roll a barbell over your hips and plant your feet shoulder-width apart.
- 3.Drive through your heels, lifting your hips until your thighs are parallel to the floor.
- 4.Lower slowly and repeat.
Pro Tips
- •Keep your chin tucked and core engaged.
- •Pause at the top for a strong glute squeeze.
- •Avoid arching your lower back.
Equipment
Barbell · Bench
Safety
Use a pad on the bar to protect hips.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.