Step by step
- Lie on your back with your knees bent, feet flat and about hip-width apart, and arms beside your body.
- Brace your abdomen gently and keep your ribs down as you press both feet into the floor.
- Raise your hips until your shoulders, hips and knees form a straight line.
- Squeeze your glutes briefly, then lower your pelvis slowly without letting your knees drift inward.
Common mistakes
- Arching the lower back to lift higher instead of extending the hips.
- Letting the knees fall inward or placing the feet too far away.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
