Primary Muscle Group: Legs


Start off by sitting on the ground, with the bottom of your shoulder blades positioned on the edge of a flat bench, if you have a pad, place it over your hips.  Now place the barbell on your hips, adjust your feet to about shoulder width apart.  Now drive your hips upward, while trying to focus on the hamstrings and glutes contracting, once your body is relatively flat, pause for a moment and return to the starting position.