How to do it
Pause and squeeze your glutes hard for one full second at the top of each rep.
- 1
Kneel on the ground with a resistance band looped around your hips and anchored behind you.
- 2
Lean forward slightly and then drive your hips forward, thrusting against the resistance of the band.
- 3
Squeeze your glutes at the top of the movement.
- 4
Return to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and drive through your heels to maximize glute activation.
Common mistakes
- ✕Hyperextending the lumbar spine at the top
- ✕Letting the knees drift forward on the drive
- ✕Cranking the neck backward at full extension