Exercise profile
Best forRehabEndurancePosture
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksHamstrings, Core, Lower back
Recommended2-3 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Teaches the hip hinge and builds glutes with zero equipment.
- Setup
- Lie on your back, knees bent, feet flat near your hips.
- Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Easier
- Reduce range and hold the top briefly.
- Harder
- Do one leg at a time or rest a weight on the hips.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s