Step 1

Begin seated on the ground, with a bench placed horizontally behind you, and your knees bent. Lay a barbell across your hips, holding it with both hands on either side of your hips. You may wish to place a pad or towel around the bar to increase comfort. With knees bent and feet firmly planted on the floor, lean back onto the bench so that it is gently pressing into your upper back. This is your starting position.

Step 2

Inhale. Exhale. Holding onto the barbell, press your heels into the mat and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the bench and ensuring that your head is an extension of your spine.

Step 3

Inhale. Lower your hips to return to the starting position, but without resting your glutes on the mat. Repeat for the specified number of repetitions.

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