This move targets your gluteus maximus. Adding a resistance band above your knees can make the move harder while also engaging your gluteus medius and minimus.
- Start seated on the ground with your back resting against a sturdy bench, chair, or couch, and your knees bent so your feet are flat on the ground. Your back should be flat against the bench from just below your shoulder blade to your lower back. You can also place a resistance band just above your knees to make this move harder.
- Drive through your heels and squeeze your glutes to lift your hips until your knees are at a 90-degree angle. Concentrate the movement in your lower body, not moving your upper body at all, and think about bringing your pelvis toward your ribs at the top. Avoid arching your back at all and look forward the whole time.
- Slowly lower back down, continuing to brace your core and glutes and look directly forward.
- This counts as one rep.
