1 - Lie flat on your back on the floor or a mat with your knees bent and the soles of your feet pressed together, allowing your knees to fall out to the sides in a frog-like position.
2 - Place a dumbbell horizontally across your lower abdomen/hip crease and hold it in place with both hands for stability.
3 - Engage your core and press your lower back slightly into the floor to establish a neutral spine.
4 - Squeeze your glutes and drive your hips upward toward the ceiling, lifting your glutes off the floor as high as possible.
5 - Hold the top position for 1-2 seconds, focusing on maximally contracting the glutes.
6 - Slowly lower your hips back down to the starting position in a controlled manner without fully relaxing the glutes.
7 - Repeat for the desired number of repetitions, maintaining tension in the glutes throughout the set.
