1. Facing upward, place your upper back on top of a couch, sturdy chair, or weight bench with your feet flat on the ground.
2. Place the hands on the ears and extend the hips by squeezing the glutes. Push through the heels and keep the lower back in a neutral position.
3. Rise as high as possible through the hips and then lower your hips to starting position.
Primary: gluteus maximus
Secondary: Hamstring (biceps femoris, semitendinousus, semimembranosus) Erector spinae (spinalis, longissimus, iliocostalis), adductor magnus, adductor longus adductor brevis, gluteus medius, gluteus minimus, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)