Sit on the floor with your upper back against a bench and a padded barbell across your hips. Drive through your heels until hips, knees and shoulders line up, squeeze the glutes hard, then lower under control.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 4 sets of 8 to 12 reps with a pause at the top.
Use a proper pad, and stop if it pinches at the front of the hip. Use collars, load and unload the bar with your hips on the floor, and check the bench cannot slide backwards. Avoid holding your breath under heavy loads if your blood pressure is uncontrolled.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.