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Motion: Stand with feet slightly wider than shoulder width, keep chest upright, stick your butt out as you sit down onto a high bench/bed/chair. Touch your buttocks to the surface then stand straight up, keeping knees in line with the toes. As you stand up straight contract the butt muscles together.
Advance the exercise by using a lower seat.
Use a weight to help keep the torso upright.
Repetitions: Perform each exercise 15 times and repeat 3-5 times.
Expert: physical therapist, Competitive Sports Clinic
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