Loads the glutes hardest exactly where they are strongest — full hip extension.
How To
Sit on the floor with your upper back against a bench and a padded bar over your hips.
Plant your feet so your shins are vertical at the top of the movement.
Tuck your chin, brace, and drive your hips up until your torso is parallel to the floor.
Squeeze for a beat at the top, then lower under control without resting the bar down.
Watch Out
The finish should come from the glutes, not from arching the spine.
It hands the work to the hamstrings. Vertical shins at lockout is the cue.
A full one-second squeeze at lockout is where this exercise earns its keep.
Coaching
Use a proper bar pad — comfort is the main limiter on heavy sets.
Keep your ribs down and your gaze forward through the whole rep.
Pairs well after squats when the quads are already fatigued.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Hamstrings / Glutes · Barbell
Glutes / Hamstrings · Kettlebell
Quads / Glutes · Barbell