Instructions:
- 1Start by sitting on the ground with a dumbbell in your lap and your knees spread apart.
- 2Lean back and prop your upper back against a bench or step.
- 3Lift your hips by thrusting the weight up, while keeping your feet flat on the ground.
- 4Lower your hips back to the starting point in a controlled fashion.
- 5Keep your chin tuck and chest up throughout the movement.
Tips:
- Focus on squeezing your glutes at the top of the movement.
- Make sure your feet stay flat on the ground during the exercise.
- Avoid using your lower back to lift the weight, the power should come from your hips and glutes.
- Control the movement both up and down, do not let gravity pull you down quickly.