How to do it
Brace your core before each rep and keep your shins nearly vertical at the top.
- 1
Sit on the ground with a bench behind you and a dumbbell placed on your hips.
- 2
Lean back against the bench so that your shoulder blades are near the top of it.
- 3
Drive through your heels to lift your hips upward, extending them fully.
- 4
Pause at the top, then lower your hips back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Drive through your heels and squeeze your glutes at the top of the movement for maximum muscle activation.
Common mistakes
- ✕Hyperextending the lower back at top
- ✕Placing feet too close to your hips
- ✕Looking up toward the ceiling at top