Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
Place your arms at your sides with palms facing down for stability.
Drive through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
Squeeze your glutes hard at the top and hold for 2-3 seconds.
Lower your hips slowly back to the starting position just above the ground.
Keep your core engaged and avoid arching your lower back at the top of the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 15-20 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps or weighted | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps weighted | Strength, high intensity/volume |