Hips on floor — start
Press through heels, lift
Top — straight line, squeeze glutes
Why this exercise
Strong glutes offload the lower back during walking, sitting, and bending.
Setup
- ·Lie on your back, knees bent, feet flat hip-width apart.
- ·Arms relaxed at your sides.
How to do it
- 1Press through your heels and squeeze your glutes to lift hips.
- 2Hold the top for 2 seconds — ribs down, no arching.
- 3Lower with control. 12 reps, 3 sets.
Form cues
- ·Drive the lift from the glutes, not the lower back.
- ·Stop just before your back starts to arch.
Can't do the full version?