1 - Sit on the floor with your upper back against a flat bench and a barbell resting across your hips (use a pad for comfort).
2 - Extend one leg straight out in front of you and plant the foot of your working leg flat on the floor, knee bent at approximately 90 degrees.
3 - Brace your core and drive through the heel of your planted foot to lift your hips off the ground, raising the barbell upward.
4 - Continue pressing your hips upward until your body forms a straight line from your shoulder to your knee on the working leg, keeping your extended leg parallel to the floor.
5 - Squeeze your glute at the top of the movement and hold for a brief pause.
6 - Slowly lower your hips back down toward the floor in a controlled manner, stopping just before touching the ground.
7 - Complete all repetitions on one side before switching to the other leg.
