Position

Sit on the ground with your upper back resting against a bench and a dumbbell across your hips.

Movement

• Engage your core and drive through your heels to lift your hips upward until your body forms a straight line from your knees to your shoulders.
• Squeeze your glutes at the top of the movement, then lower your hips back down to the starting position.

Breathing

Inhale as you lower your hips and exhale as you thrust them upward.

Tips

• Keep your chin tucked and your core engaged throughout the movement to maintain proper form.
• Avoid arching your lower back or hyperextending your hips at the top of the movement to prevent strain.
• Start with a light weight to ensure proper form and gradually increase the resistance as you build strength.