QUADS AND GLUTES
+ 1 Warmup Set x 10 Reps
3 Working Sets x 10-12 Reps
Go heavy and engage the glutes.
How To:
Setup:
Sit with your upper back against a bench/pad.
Place the bar/pad over your hips.
Feet flat and about shoulder-width apart, shins vertical at the top.
Movement:
Push through your heels and lift your hips up.
Squeeze glutes hard at the top—hips fully extended, ribs down.
Lower under control until hips drop just below the bench height.
Repeat without hyperextending your lower back.