At a glance
Difficulty: Beginner. Equipment: No equipment. Primary muscles: Glutes, Core.
Step-by-step instructions
Set up in a comfortable, stable position. Move slowly through the range that feels controlled. Breathe steadily and return to the start with control.
Suggested repetitions or duration
Try 2–3 sets of 6–12 comfortable repetitions, or a short interval suited to you.
Common mistakes
Avoid rushing, forcing range or holding your breath. Quality and control matter more than speed.
Easier variation
Reduce the range or use a stable support.
Harder variation
Add a pause or light resistance only when the basic movement feels controlled.
Safety notes
Stop for sharp pain, dizziness or unusual breathlessness. Injury, recent surgery or relevant conditions may need individual guidance.
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