• MAIN MUSCLES: Glutes
  • EXERCISE TYPE: Basic-(Multi-Joint) 
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Stand in front of the bar with your feet slightly narrower than your shoulders. The feet should be parallel to each other.
  2. Straighten your back, push the pelvis backward the arch in the lower back. You can’t have a round back. The neck is straight.
  3. From this position, we tilt the body forward, take the pelvis back. With this slope, the shoulders should protrude slightly forward beyond the line of the shins.
  4. The tilt of the body must be 45 °
    Put your hands down. Hands should be in line with the front of the shins.
  5. Sit down to take it. The shoulders should move along a strictly vertical axis.
  6. Approach the bar so that it rests on the lower leg. We take the barbell with our palms facing us. We smoothly straighten our legs, and only then we unbend our back.
  7. When you are straightened, bring your shoulder blades together.
  8. Then start lowering, first bending your back, make sure that the bar moves along your legs.