1. Sit on the ground with a bench directly behind you. Have a dumbbell placed nearby.
2. Lean against the bench so that your shoulder blades are near the top of it.
3. Place the dumbbell comfortably over your hips.
4. Plant your feet flat on the ground about hip-width apart and close to your butt.
5. Drive through your heels and thrust your hips upwards as far as possible, creating a straight line from your shoulders to your knees.
6. Squeeze your glutes at the top of the movement for a second.
7. Slowly lower your hips back to the ground without resting them down completely.
8. Repeat the movement for the desired number of reps.
Safety Tips: Ensure the bench is stable before you begin the exercise. Keep your chin tucked and look forward to keep the spine in a neutral position. Do not overextend or hyperextend your lower back at the top of the movement. Start with a lighter weight to ensure proper form before moving to heavier weights.
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