How to do it
Keep your chin tucked and gaze toward your knees during the thrust.
- 1
Sit on the ground with a foam roller positioned under your upper back.
- 2
Bend your knees and plant your feet firmly on the ground.
- 3
Push through your heels and thrust your hips upward, rolling the foam roller towards your head.
- 4
Lower your hips back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and focus on using your glutes to lift your hips rather than relying on momentum.
Common mistakes
- ✕Rolling the foam roller beyond the neck
- ✕Hyperextending the lower back at the top
- ✕Lifting onto the toes instead of the heels