How to perform it

1. 1

   Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.

2. 2

   Place a barbell across your hips, holding it securely with both hands.

3. 3

   Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.

4. 4

   Pause for a moment at the top, squeezing your glutes.

5. 5

   Slowly lower your hips back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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