Instructions:

1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
2. Place a barbell across your hips, holding it securely with both hands.
3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
4. Pause for a moment at the top, squeezing your glutes.
5. Slowly lower your hips back down to the starting position.
6. Repeat for the desired number of repetitions.