How to do it
Lower under control for a three-count before driving back up through the knees.
- 1
Begin in a kneeling position with a bottle weight held at chest level.
- 2
Engage your core and keep your torso upright as you lower your hips back and down towards your heels.
- 3
Push through your knees to return to the starting position, squeezing your glutes at the top.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your torso upright and core engaged throughout the movement to maintain balance and maximize the activation of your glutes and quads.
Common mistakes
- ✕Leaning the torso forward as you sit back
- ✕Letting the hips drift sideways off center
- ✕Rocking forward onto the fronts of your shins