Step 1: Position a flat bench behind you and sit on the ground with your legs extended forward.
Step 2: Lean back and place your upper back on the ground, arms spread out flat for stability.
Step 3: Place both feet on the bench with toes pointing upwards, so that your knees are bent.
Step 4: Pressing your feet into the bench, lift your hips up by squeezing your glutes, until your torso and thighs form a straight line. Your shoulders down to your knees should be aligned. Focus on the contraction in your glutes and hamstrings.
Step 5: Hold the lift at the top for a moment, keeping the glutes tight and engaged.
Step 6: Lower your hips back down to the starting position in a controlled manner, without fully resting on the ground before the next repetition.
Step 7: Repeat the exercise for the desired number of repetitions and sets.
Note: Ensure to keep your core engaged and avoid overarching your lower back during the exercise. You may also add weight, like a barbell or weight plate, across your hips to increase resistance once the bodyweight version becomes easy to execute.
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