Instructions:

1. Sit on a bench with your back against the bench and your feet flat on the ground.
2. Place your hands on the bench for support.
3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
5. Repeat for the desired number of repetitions.