A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Finisher
5m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Activates and strengthens glutes, improves hip stability, and enhances lower-body tone.
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 floor, hip-width apart.
- 2.Engage your core and squeeze your glutes to lift your hips upward.
- 3.Pause at the top, then lower your hips back down slowly.
- 4.Repeat for controlled reps.
Pro Tips
- •Drive through your heels, not your toes.
- •Squeeze glutes hard at the top of the movement.
- •Avoid arching your lower back.
Equipment
None or Yoga Mat
Safety
Avoid jerking your hips; move with control to prevent strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.