Position yourself for this exercise by sitting on the ground with a flat bench directly behind you. Have a loaded barbell over your legs. Roll the bar in the appropriate direction so as to ensure that it is positioned directly over your hips. Then, lean back against that flat bench so that your shoulder blades are across the top of it. To execute the exercise, drive through your feet in order to vertically extend your hips through the barbell. Your shoulder blades and your feet should support all of your body’s weight. Extend through your hips as far as you can before reversing the motion in order to return to the starting position. Repeat for the prescribed number of repetitions. The barbell may cause some pain and discomfort and, in the case that the exercise is uncomfortable to perform, a trainee may opt to use a barbell pad or a fat bar in order to alleviate some of the stress.