- Put your shoulder blades on a bench and cross one leg over the other.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
- Measure your shoulders against the bar to make sure you're even. Wrap a pair of lifting straps around the bar. Hold the ends of the straps. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Start by lying on a bench with your foot on the ground and a barbell on your hips.
- Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
- From this starting position, slowly lower your hips back down to the starting position.
- Put your shoulder blades on a bench and cross one leg over the other. Put one foot on a low box or plate.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
