HOW: Start by leaning back with the bottom on your shoulder blade on the edge of a bench or step. Pad the barbell over your groin region. Bring your feet flat on the ground bending your knees to around 90 degrees of flexion. Draw your core in, tuck your chin down, push into the ground with your feet driving your hips up against the resistance of the barbell. Squeeze your glutes at the top position and repeat.
FEEL: You should feel the muscles in your core, glutes, and hamstrings working.
COMPENSATION: Don’t bend your knees to close too much or not enough, keep a 90 degree bend in them. Keep your chin tucked down, don’t look up and back as you thrust up. Don’t let the barbell move, keep it positioned over your groin region.