How to do it
Squeeze your glutes hard at the top to fully lock out your hips.
- 1
Stand with your feet shoulder-width apart in front of a bench.
- 2
Position the barbell across your front shoulders with your elbows pointing forward.
- 3
Sit back and down onto the bench, keeping your chest up and core tight.
- 4
Drive through your heels to stand back up to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping your elbows up and chest high throughout the movement to maintain proper form and prevent the bar from rolling.
Common mistakes
- ✕Dropping onto the bench with no control
- ✕Letting the knees cave inward as you stand
- ✕Letting the heels rise during the stand-up