How to do it
Keep your upper back firmly planted on the bench for the whole set.
- 1
Sit on the ground with your upper back against a bench or stable surface.
- 2
Bring the soles of your feet together with knees bent outwards in a 'frog' position.
- 3
Drive through your heels and thrust your hips upwards, squeezing your glutes at the top.
- 4
Lower your hips back down to the starting position and repeat for the desired number of repetitions.
Expert tip
Keep your feet together and push through your heels to fully engage the glutes at the top of the movement.
Common mistakes
- ✕Knees collapsing inward during the thrust
- ✕Arching the lower back at the top
- ✕Bouncing off the floor at the bottom