1 - Sit on the floor with your upper back against a sturdy bench or box and position a barbell or other load across your hips if using weight.
2 - Plant one foot flat on the floor as the working leg, then place the other foot slightly forward with only the heel or toes lightly touching for balance.
3 - Brace your core, tuck your chin slightly, and keep your ribs down before starting the movement.
4 - Drive through the heel of the working leg and lift your hips until your torso is roughly parallel to the floor.
5 - Squeeze your glute at the top while keeping your pelvis level and avoiding excessive lower-back arching.
6 - Lower your hips under control until they are just above the floor or return to the starting position.
7 - Repeat for the desired number of reps, then switch sides.
