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


  1. Sit on the floor with your knees bent and your feet slightly wider than the distance between your thighs.
  2. The upper back should rest on the edge of the weight bench in the centre of the bench.
  3. Place the barbell on your thighs.
  4. Squeeze your glutes and press the bar straight up until your hips are in line with your shoulders and knees.
  5. The bench should support the mid-shoulder area.
  6. Keep your torso tight and lift your chin slightly, focusing on your body.
  7. Slowly lower the barbell down, with your glutes not touching the floor.
  8. Squeeze the glutes and lift them again.