1 - Sit on the floor with your upper back against a bench, knees bent, and feet flat on the ground. Place a barbell across your hips, holding it securely.
2 - Engage your glutes and lift your hips toward the ceiling, focusing on one leg at a time. Ensure an even distribution of weight on the working leg.
3 - Extend one leg straight out, aligning it with your torso, maintaining the lifted hip position.
4 - Lower your hips back down to the floor and repeat the movement with the same leg. Focus on the contraction of the glutes throughout the exercise.
5 - Keep your core engaged for stability and to support your lower back. The bench provides support for your upper back.
