1. Starting Position:
- Sit on the edge of a bench with your back resting against it.
- Place your feet flat on the ground, about shoulder-width apart.
- Bend your knees at a 90-degree angle.
- Use your hands to hold your chest or keep them crossed over your shoulders.

2. Positioning for the Exercise:
- Roll back slightly onto the bench so that your shoulder blades are supported but your lower back remains in contact with the surface.
- Lift one foot off the ground, keeping that knee bent at a 90-degree angle. This will be your working leg.

3. Executing the Movement:
- Press through the heel of the foot that remains on the ground and push your hips upward toward the ceiling.
- Squeeze your glutes at the top of the movement while keeping the other leg elevated.
- Make sure to keep your core engaged to maintain stability.

4. Returning to Start:
- Slowly lower your hips back down to the starting position without letting your back sag.
- Keep control as you lower yourself to avoid any sudden movements.

5. Repetition:
- Perform 10-15 repetitions on one leg before switching to the other leg.
- Aim for 2-3 sets of this exercise.

6. Tips:
- Keep your shoulders relaxed and avoid straining your neck.
- Ensure your hips remain level and avoid twisting your body during the movement.
- You can increase the challenge by holding a weight plate or dumbbell against your chest.