This exercise strengthens the glutes, legs, core and the back.
Place your knees and shins right beneath the bar.
Set the Smith bar so that it's at shoulder height when you're in a high kneeling position.
Squeeze your glutes, and then lower your hips down until they touch your calves.
Pause for a split second and then forcefully thrust your hips forwards, squeezing your glutes hard to complete the rep.
Repeat for the desired number of reps.
