Sets : 3

Reps : 8

Caption :

This exercise aims to improve strength, speed
and power through the glutes. It also decreases
the risk of back injuries + placing a positive effect
on lower body mechanics.

Starting with shoulder blade against the bench (if shoulders don’t reach start with butt slightly off the floor).
Bend knees to 90 degrees with feet flat on the floor.
Take a big breath in, breathing out bracing core.
Squeeze glutes driving hips to the sky.
Hold for 2 seconds than return to starting position.