primary muscle: glutes



Standing in a power rack with barbell at upper chest height, position bar on the back of the shoulders and grasp barbell on either side. Dismount bar from rack, moving away from the rack and standing with feet slightly wider than shoulder width.


Bend knees and descend until thighs are just past parallel to floor, keeping the back straight and head up. Extend knees and raise hips until legs are straight. Return and repeat.


Keep head forward, back straight and feet flat on the floor equal distribution of weight through forefoot and heel.

Supporting Muscles:

Hamstrings, Quads, Hips, Lower Back

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