A bodyweight exercise that primarily targets the glutes and hamstrings, but also works the core.
- +Strengthens the glutes and lower back
- +No equipment required
- +Can be performed in several variations
- –Requires proper form to avoid lower back strain
- –Not suitable for those with lower back issues
- –Not as effective for muscle mass gain
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back with knees bent, feet hip-width, heels close to your butt
- Point toes forward; keep arms by your sides for balance
- Brace your core and tuck your pelvis slightly (ribs down, low back neutral)
- Drive through your heels and squeeze your glutes to lift hips
- Rise until your body forms a straight line from shoulders to knees
- Pause and squeeze at the top; don’t arch your lower back
- Lower slowly with control, lightly touch the floor, and repeat
- Breathe out as you lift, in as you lower; aim for 8–15 smooth reps