1. Set up for the exercise by positioning a bench horizontally behind you. You will be resting your upper back on the bench.
2. Sit on the ground with your legs extended, and roll a loaded barbell over your hips. Lean back so that your shoulder blades are near the top edge of the bench.
3. Plant your feet flat on the floor about hip-width apart, and bend your knees to create approximately a 90-degree angle.
4. Driving through your heels and engaging your core, lift your hips vertically. Squeeze your glutes firmly at the top of the movement, bracing your abdominals to avoid hyperextending your lower back. Your torso should be parallel to the ground in the top position, and your knees should be bent to 90 degrees. Ensure you have a smooth barbell pad or protection over your hips to prevent discomfort.
5. Lower your hips back to the starting position, just above the floor, to complete one repetition.
6. Perform the desired number of repetitions and sets.
During the exercise, please ensure that you maintain a neutral neck position and avoid using too much weight too quickly, as this can lead to form breakdown and potential injury. It is important to progressively overload with this exercise, as with any strength exercise, to ensure continual muscle development and strength gains.
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