1 - Sit on the floor with your upper back against a flat bench and a barbell resting across your hips, using a pad or folded mat for comfort.
2 - Plant your feet flat on the floor, hip-width apart, with your knees bent at approximately 90 degrees.
3 - Brace your core and drive through your heels to lift your hips upward, squeezing your glutes at the top until your body forms a straight line from shoulders to knees.
4 - At the top of the movement, hold the contraction for 1-2 seconds, focusing on maximum glute engagement.
5 - Lower your hips back down only a few inches toward the floor — do not fully rest — maintaining constant tension on the glutes throughout.
6 - Immediately drive your hips back up to the top position, repeating the controlled pulse-like movement for the desired number of repetitions.
7 - Keep your chin tucked and avoid hyperextending your lower back at any point during the exercise.
