Type: Isolation
Primary Muscles: Gluteus Maximus
Secondary Muscles: Hamstrings, Core
Exercise Key Form:
1. Lie on your back with feet elevated on a bench or step, knees bent.
2. Press through heels to lift hips, fully extending them.
3. Squeeze glutes at the top and hold for 1-2 seconds.
4. Lower with control, keeping tension in glutes.
5. Repeat, ensuring core stays engaged throughout.
NASM-CPT Tip: Keep ribcage down—don’t overextend the lower back at the top.
Why This Exercise Is Important: Increases glute activation by extending range of motion, making the exercise more effective without heavy equipment.
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