How to do it
Keep your chin tucked and gaze forward throughout each rep.
- 1
Sit on the ground with your back against a bench and one foot planted firmly on the floor.
- 2
Raise the other leg off the ground, keeping it straight.
- 3
Drive through the heel of your planted foot, lifting your hips upward while squeezing your glutes.
- 4
Lower your hips back down without touching the floor and repeat for the desired number of reps.
- 5
Switch legs and perform the same number of reps on the other side.
Expert tip
Ensure that you drive through your heel and not your toes to maximize glute activation and minimize quad dominance.
Common mistakes
- ✕Letting the raised leg bend during the thrust
- ✕Touching the hips to the floor between reps
- ✕Hyperextending the lower back at the top