How to perform it

Set up with your upper back against a bench, feet flat on the floor, hip-width apart, knees bent at 90 degrees at the top.
Place a barbell pad across your hips for comfort, then roll the barbell over your hips.
Initiate the movement by driving through your heels, extending your hips towards the ceiling.
Squeeze your glutes powerfully at the top, ensuring your body forms a straight line from shoulders to knees.
Keep your chin tucked slightly, maintaining a neutral spine throughout the movement.
Control the descent, lowering your hips back towards the floor without fully resting the weight.

Common mistakes

Arching the lower back excessively at the top, which can put strain on the lumbar spine.
Not achieving full hip extension, reducing glute activation.
Driving through the toes instead of the heels, shifting focus to quads.
Allowing the knees to cave in or splay out.
Using too much weight, leading to poor form and limited range of motion.

Skip or adapt this movement if any of these apply — and check with a professional when in doubt.