FitCi
Step-by-step
- Kneel on a soft mat and place the bar across your traps
- Sit your hips back toward your heels
- Keep your torso tall and drive your hips forward powerfully
- Squeeze your glutes hard for one second at full extension
- Lower back to your heels under control
Coaching tip
The kneeling position removes the quads from the equation; the entire movement is hip extension.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.