1. Place a flat bench in an open area.
2. Lie face down on the bench, with your hips just at the edge of the bench. Your legs should extend straight out behind you.
3. Grip the sides of the bench for stability.
4. Place a dumbbell between your feet. You may need to squeeze your feet together to hold the dumbbell in place.
5. Keep your head and neck in a neutral position.
6. To start the movement, lift your legs up using your glutes and lower back muscles. Keep your core engaged to protect your spine.
7. Raise your legs until they are in line with your body or slightly above. Squeeze your glutes tightly at the top of the movement.
8. Slowly lower your legs back to the starting position without letting the weight touch the floor.
9. Repeat the movement for the desired number of repetitions.
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