A Typical Session
18 Min
Warm-up
4m
Main Set
10m
Stretch
4m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Lifts and tones the glutes while strengthening the posterior chain.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Lie on your back, knees bent, feet hip-width apart.
- 2.Lift hips upward by squeezing glutes.
- 3.Hold for a second and lower back down.
Pro Tips
- •Engage core to prevent arching back.
- •Drive through heels, not toes.
Equipment
Mat
Safety
Avoid pushing hips too high; keep controlled motion.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.