On all fours, drive one heel to the sky.
Press the heel toward the ceiling and avoid arching your lower back to get higher.
From all fours, driving one bent knee back and up puts a single glute through pure hip extension while your core holds the spine flat against the urge to arch. The hamstrings assist as the knee stays bent and the foot presses toward the ceiling. It is a staple for glute activation and for teaching hip extension without lower back compensation, which is why it shows up in warm-ups and glute-focused sessions alike.
You are arching to fake extra height. Brace your core, keep your ribs down, and lift only as high as the glute can take the leg without your spine moving.
Yes, especially for activation and higher-rep glute work. Slow the tempo, squeeze hard at the top, and they bite plenty. Adding light resistance later is an option once bodyweight feels easy.
Flexed, with the sole facing the ceiling. Pressing the heel up keeps the movement in the glute instead of turning it into a leg swing.
