1. Set Up:

• Place a bench horizontally on the floor and position it so that it’s parallel to a barbell rack.

• Load an appropriate amount of weight plates onto a barbell and secure them with collars.

• Sit on the floor with your upper back against the bench and your knees bent.

• Roll the barbell over your legs, aligning it just above your hips.

2. Starting Position:

• Lean back against the bench with your shoulder blades resting on it.

• Position the barbell across your hips and hold it with an overhand grip.

• Ensure your feet are flat on the ground, shoulder-width apart, and close to your glutes.

• Your knees should be bent at approximately a 90-degree angle.

3. Lifting Motion:

• Inhale as you brace your core and drive through your heels.

• Push your hips upward while lifting the barbell off the ground.

• Keep your chin tucked and your neck in a neutral position.

4. Range of Motion:

• Continue lifting your hips until your thighs and upper body form a straight line.

• At the top of the movement, your shoulders, hips, and knees should be in alignment.

5. Squeeze and Pause:

• At the top of the movement, pause briefly and contract your glutes as hard as possible.

6. Lowering the Barbell:

• Exhale as you lower your hips and the barbell back down to the starting position with control.

7. Finish:

• Once you’ve completed your set, carefully slide out from under the barbell and place it back on the ground.