Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Glutes
Lie on your back with knees bent and feet flat on the floor.
Place your arms at your sides with palms facing down.
Brace your core and press your heels into the floor.
Lift your hips until your body forms a straight line from knees to shoulders.
Squeeze the glutes for a second, then lower slowly without touching down.
Overarching the lower back at the top.
Pushing through the toes and cramping the calves.
Rushing up and down with no real squeeze.
Add a band above the knees to fire up the side glutes.
Perfect as an activation drill before squats or deadlifts.
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