You should feel this almost entirely in your glutes, with your hamstrings picking up a little of the work. Lie on your back with your knees bent, feet flat on the floor about hip-width apart and close enough to your hips that you can just brush your heels with your fingertips. Push through your heels and lift your hips until your body forms a straight line from your knees to your shoulders, squeezing your glutes hard at the top rather than arching your lower back to get there. If you feel it mostly in your lower back, your feet are probably too far from your hips or you're pushing through your toes instead of your heels. Lower back down under control and repeat.

PLANS THAT USE IT 4

Full Body (No Equipment)2× / week · beginner

Lower Body (No Equipment)2× / week · beginner

Minimalist Full Body — Essential Moves2× / week · beginner

Core & Mobility — Movement Foundations3× / week · beginner