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


  1. Take the barbell from racks or from the floor and place it at hip level. At the same time, the feet are close to each other, the gaze is directed forward, the pelvis is laid back a little, and the back is perfectly straight.
  2. The movement should be carried out not by tilting the body forward, but by pulling the pelvis back.
  3. In this case, the barbell should not be carried forward, it should always be located at the level of the hips.
  4. We keep our back straight, when we take the pelvis back – we exhale, when we return to the starting position – we inhale.

NOTE: At the lowest point of the amplitude, the lumbar spine should in no case be rounded, and in the event of rounding, even an athletic belt will not save you from injury.