A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
9 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
The king of glute exercises for building a strong, rounded backside.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
60s
How to Perform
- 1.Sit with upper back against bench, barbell over hips.
- 2.Drive through heels to lift hips until body is straight.
- 3.Squeeze glutes hard at the top.
- 4.Lower with control.
Pro Tips
- •Push through your heels.
- •Keep chin tucked at the top.
- •Don't hyperextend lower back.
Equipment
Bench · Barbell · Pad
Safety
Use a pad for comfort.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.