Setup & Positioning
- Sit on the floor with your upper back resting against a bench or sturdy surface.
- Roll a dumbbell onto your hips (you can use a towel or pad for comfort).
- Bend your knees so feet are flat on the floor, hip-width apart, with shins vertical when at the top position.
- Brace your core and keep your chin tucked slightly.
Key point: “Drive through your heels and extend from your hips—not your lower back.”
Execution
- Press through your heels to lift your hips until your thighs are parallel to the floor and your torso forms a straight line from shoulders to knees.
- Pause at the top, squeezing your glutes hard for 1–2 seconds.
- Lower hips back down slowly until just above the floor, keeping tension on the glutes.
Where You Should Feel It
- Glutes (primary)
- Hamstrings assisting
- Core stabilizing
Where You Shouldn’t Feel It
- Lower back from overextending
- Neck strain from hyperextending the head
- Quadriceps taking over (usually from feet being too far forward)
Breathing
"Exhale as you lift hips up, inhale as you lower them down."
Common Mistakes to Avoid
- Overextending at the top – Stop when hips are in line with shoulders and knees.
- Feet too far forward or too close – Keep shins vertical at the top for maximum glute activation.
- Letting the dumbbell roll – Hold it steady with both hands.
- Rushing reps – Control both the lift and descent.
