Instructions:
- 1Lie face-up on the floor with your knees bent and your feet flat on the ground. Place the dumbbell on your hips.
- 2Brace your core to engage your glutes and drive your heels into the floor to rise your hips off the ground. Keep the dumbbell in place as you lift.
- 3Hold this position for a second while squeezing your glutes.
- 4Lower your hips back to the ground in a controlled motion.
- 5Repeat for the desired number of repetitions.
Tips:
- Make sure to keep your core engaged throughout the exercise for stability and to maintain proper form.
- Ensure the dumbbell stays securely on your hips throughout the whole movement.
- Avoid using your lower back to lift; the power should come from the glutes.
- Choosing a proper weight for the dumbbell that allows you to perform the exercise with good form, without hurting yourself.