- A box or step (for elevating feet)
1. Positioning:
- Sit on the ground with your upper back against the bench.
- Place your feet on the elevated box or step in front of you.
- Your knees should be bent at about a 90-degree angle, and your feet should be flat on the box.
2. Starting Position:
- Keep your head and neck in a neutral position, looking straight ahead.
- Your arms can rest on the bench for support or be placed on your hips.
3. Movement:
- Engage your core and squeeze your glutes to lift your hips off the ground.
- Push through your heels on the elevated surface to drive your hips upward.
- Keep your feet and shoulders in contact with the bench and box.
- Lift until your body forms a straight line from your shoulders to your knees.
- Hold the top position for a second, squeezing your glutes.
4. Returning to Start:
- Slowly lower your hips back down towards the ground, maintaining control.
- Do not let your back sag; keep your core engaged.
- Return to the starting position with your hips just above the ground, ready for the next rep.
5. Repetitions:
- Aim for 10 to 15 repetitions, taking breaks as needed.
Tips:
- Focus on moving with control rather than speed.
- Ensure your knees don't cave in as you thrust; keep them aligned with your toes.
- As you progress, you can add weight (like a barbell or dumbbell) across your hips for added resistance.
