Sit on the floor with knees bent and feet flat. Place a dumbbell horizontally across your hip crease, holding it steady with both hands.

1. Brace your core and hold the dumbbell securely against your hips.
2. Drive through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes hard at the top, creating a straight line from shoulders to knees.
4. Pause briefly at the top contraction.
5. Lower your hips back down under control to the starting position.