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Workout Details

Equipment:

Body-part:

Target:
Gluteus Maximus, Quadriceps

Synergist:
Hamstrings

Instructions:

  • Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  • Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  • Begin the movement by driving through your feet, extending your hips vertically through the bar.
  • Your weight should be supported by your shoulder blades and your feet.
  • Extend as far as possible, then reverse the motion to return to the starting position.
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