Sit on the ground with your upper back resting against a flat bench, knees bent and feet flat on the floor about shoulder-width apart.
Roll a loaded barbell over your legs and position it across your hip crease, using a bar pad for comfort.
Grip the bar on both sides to keep it stable, and plant your feet firmly with shins approximately vertical.
Drive through your heels to lift your hips upward until your body forms a straight line from shoulders to knees.
Squeeze your glutes hard at the top, holding for 1-2 seconds.
Lower your hips slowly back toward the ground without fully resting the weight between reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps heavy | Strength, high intensity/volume |