- You can either do this with a partner and can rest your foot on his or her shoulder, or you can use a bench.
- Grab on to a pull-up bar, and rest the mid/back portion of your foot on the bench/shoulder.
- Position your shin so that when you are performing the pressing movement, it is in a relatively vertical position. Otherwise your hamstrings will take over.
- Before you lower your hips, take a deep breath into your belly (360 degrees of air around the spine), tuck your ribcage towards your hips (close the space in your midsection), and brace your core (imagine that you are about to get punched in the stomach). This will dramatically increase your lumbo-pelvic stability, will safeguard your back, and will enhance your ability to generate force with your glutes.
- Now lower your hips as much as you can while maintaining a neutral spine. It's crucial that you do not allow your lower back to hyperextend and ribcage to flare. Lower doesn't mean better if your form deteriorates.
- Once you reach your full depth (full depth will vary on an individual basis), extend your hips by pressing through the mid-back portion of your foot and squeezing your glutes, NOT by arching your lower back. This is extremely important.
- At the top position, pause for a count as this will really utilize your glutes to the max. Make sure that you lock out by squeezing your glutes and bracing your anterior core muscles, not by arching your lower back and flaring your ribcage.
- During the lowering/eccentric portion of the movement, control the movement with your glutes.
- Make sure that you engage your glutes and anterior core/obliques on your nonworking side as well. Failing to do so will cause one hip to drop faster, and your pelvis and spine to twist. Obviously this is not ideal.
- Do not allow your knee to collapse in or fall outside of your foot. Your femur and knee should remain totally stable.
- Keep your neck in a neutral position and chin tucked, and keep your shoulders packed.
- You can exhale after you have left the bottom position and are returning to the top position.
- Reset before each rep.
- It is crucial that you really feel the movement, and make sure that your mind-muscle connection is present at all times. This will make or break your results.
- Only add additional weight once you have mastered the form. Trust me, this is tough with just bodyweight.
You can make this exercise easier by using just your bodyweight.
You can make this exercise more challenging by adding additional resistance, by pausing for longer at the top, or by performing negative reps and lowering in 3-5 seconds.