How to do it
Press the tops of your feet into the floor to anchor yourself.
- 1
Start in a kneeling position with your feet together and your body upright.
- 2
Lean back slightly and thrust your hips forward, engaging your glutes.
- 3
Return to the starting position with control.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on squeezing your glutes at the top of the movement for maximum muscle activation.
Common mistakes
- ✕Hyperextending the lower back at the top
- ✕Leading the thrust from the knees not hips
- ✕Tucking the chin to the chest during thrust