1. Begin by sitting on the ground with your back perpendicular to a padded bench or the floor, your knees bent, and your feet planted firmly on the ground. Roll the barbell over your hips.
2. Using a pad or towel around the bar can provide some comfort for your hips.
3. Lie down on your back and position the barbell over your hips. Grip the barbell with both hands to keep it stable during the exercise.
4. Drive through your heels to press your hips upwards towards the ceiling. The motion should focus on lifting the hips by extending the hips, while your upper back remains on the floor or bench.
5. As you lift, ensure your chin is tucked and your spine remains neutral, squeezing your glutes tightly at the top of the movement.
6. Hold the top position for a moment before slowly lowering your hips back down to the starting position.
7. Repeat for the desired number of repetitions and sets, ensuring good form throughout each repetition.
Safety Tips: Start with a weight that is manageable for you and increase the weight progressively. Do not overextend your lower back at the top of the movement. Make sure your movements are controlled and that you do not allow the barbell to roll over your abdomen.
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