MUSCLES ENGAGED Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Equipment Used Bench A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room. Barbell A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter. Weighted Bar The weighted fitness bar is a simple, one piece solid steel bar encased in high quality easy grip rubber for a secure and comfortable grip. The weighted bar can be used for a variety of exercises and is used in personal training, physical therapy, and home workouts. Exercise Instructions Step 1 Start sideways on the bench with the edge of the bench just below your shoulder blades. Step 2 Place a barbell or weighted bar across your hips and lower your hips towards the floor. Step 3 Drive your hips back up through your heels and fully contract glutes and hamstrings at the top.