Mahi kettlebell
Renowned spinal surgeon Stuart McGill has shown that the kettlebell swing is not only an excellent exercise for working the gluteus maximus but also the safest exercise for the back.
If I were wandering around on a deserted island and could only do one exercise, then I would definitely choose the kettlebell swing. It’s so useful.
How to do this exercise:
With a straight back and a tight core, lean forward and grab the kettlebell with both hands. Place your feet slightly wider than shoulder-width apart. Keep a slight tilt to the knees, and take the pelvis back. Then, with a quick movement, straighten up and swing the weight out in front of you, keeping your stomach and buttocks tense.
Notes: Movement should come from the hip joint when returning to the upright position. Lower the weight between your legs and repeat the swing movements as many times as necessary.