1. Setup:
- Find a sturdy bench or elevated surface that is at knee height.
- Sit at the edge of the bench with your feet flat on the floor, about shoulder-width apart.
2. Positioning:
- Walk your feet forward until your upper back is resting against the bench. Make sure your shoulder blades are off the bench, while your head and neck remain in a neutral position.
- Your knees should be bent at about a 90-degree angle, directly above your feet.
3. Starting Position:
- Engage your core and keep your chest lifted.
- Clasp your hands across your chest or place them on your hips for added stability.
4. Movement:
- Press through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
- Hold this position for a moment, focusing on tightening your glutes.
5. Lowering:
- Slowly lower your hips back down toward the starting position, keeping control of the movement.
- Avoid letting your lower back sag or arch excessively as you move.
6. Repetitions:
- Aim for 10-15 repetitions to start, resting briefly between sets as needed.
7. Tips:
- Ensure your feet are firmly planted and your knees don’t cave inward as you lift.
- Keep your movements slow and controlled to maximize effectiveness and minimize injury risk.
8. Progression:
- As you gain strength, you can add weight by placing a barbell or weights across your hips.
