VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Position your shoulders on the bench, and look straight ahead (don’t let your head hang over the bench).
2. Drop your hips to around 45*.
3. Drive up by pushing your heels into the ground HARD and squeezing the life out of your glutes. The objective is to get slightly parallel or slightly beyond; whichever allows you to feel the best contraction of your glutes.
4. Hold the peak contraction for as long as stipulated.

MUSCLES WORKED BY THIS EXERCISE:

• Legs (Glutes, Hamstrings)

ALTERNATIVE EXERCISES:

• Barbell Hip Thrust
• Barbell Stiff Leg Deadlift
• Ball-Buster Hip Bridge
• Kettlebell Swing