Type: Isolation
Primary Muscles: Gluteus Maximus
Secondary Muscles: Hamstrings, Core, Lower Back
Exercise Key Form:
1. Lie on your back, knees bent, feet hip-width apart.
2. Engage core, press lower back into the floor.
3. Drive through heels, lifting hips until aligned with shoulders.
4. Squeeze glutes at the top, hold briefly.
5. Lower with control, keeping tension in glutes.
NASM-CPT Tip: Press knees slightly outward for better glute activation and avoid lower back overextension.
Why This Exercise Is Important: Strengthens the posterior chain without spinal strain. Improves hip mobility, core stability, and injury prevention. Great for all fitness levels.
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