275 kcal
Squat Rack, Ankle Weight, Dumbbell, Barbell
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Glutes, Hamstrings, Calves
6 min
A classic bodyweight hip extension exercise performed lying on your back. It targets the glutes by driving the hips upward while keeping the ribs down and spine neutral.
Step 1
Lie on your back with your knees bent and feet flat about hip-width apart, heels close enough that you can lightly touch them with your fingertips. Keep your ribs down and brace your core so your lower back stays neutral. Let your arms rest by your sides for stability.
Step 2
Press through your heels and squeeze your glutes to lift your hips until your body makes a straight line from shoulders to knees. Keep your knees tracking over your toes and avoid flaring your ribs or arching your lower back. Pause briefly at the top and feel the glutes doing the work.
Step 3
Lower your hips under control until your glutes lightly touch down without fully relaxing. Keep your feet planted and maintain the same knee angle so the movement stays smooth. Reset your brace and repeat the next rep the same way.
