Barbell

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This is a great movement for challenging your entire posterior chain (the back of your body). It is helpful for strengthening your lower back to prevent injury, as well as for firming your glutes.

Exercise profile

Equipment

Barbell

Primary muscle groups

Glutes, hamstrings, lower back

Secondary muscle group

Core

1 Set the bar just below shoulder height on the rack. Step under the bar and position it on the back of your shoulders below your neck. Grasp the bar with your hands wider than shoulder-width apart. Straighten your legs and step forwards to unrack the bar. Place your feet shoulder-width apart.

2 Push your glutes back and hinge forwards at your hips to lower your chest until your torso is parallel to the floor. Then contract your hamstrings and glutes, and thrust your hips forwards to stand back up. That is one rep. Repeat for the number of reps given in your workout.