1. Start by lying flat on your back on a mat or comfortable surface. Place the soles of your feet together with your knees bent outwards, creating a "frog" position.
2. Hold a dumbbell horizontally with both hands, positioning it securely above your pelvis. Ensure that you are able to maintain a firm grip throughout the exercise.
3. Pressing your heels together and engaging your core, drive through your heels to lift your hips upward. Your lower back should lift off the ground, and the movement should focus on squeezing the glutes.
4. Raise your hips until your body forms a straight line from your shoulders to the knees. Hold the top position for a second, making sure to maintain the tension in your glutes and inner thighs.
5. Lower your hips back down to the starting position in a controlled manner.
6. Repeat the motion for the desired number of repetitions and sets.
Tips: Keep your head and spine in a neutral position throughout the movement. Avoid overextending your lower back at the top of the thrust. Focus on reaching full hip extension. Start with a lighter weight to perfect your form and gradually increase the weight as you become more comfortable with the movement. Breathe out as you thrust upwards and inhale as you return to the starting position.
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