How to do it
Lower your hips slowly over a two-second count each repetition.
- 1
Lie on your back with your knees bent and feet together, holding a dumbbell on your pelvis.
- 2
Open your knees outwards while keeping your feet together.
- 3
Thrust your hips upwards, lifting your glutes off the ground.
- 4
Lower your hips back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on driving through your heels and squeezing your glutes at the top of the movement for maximum activation.
Common mistakes
- ✕Feet separating as the knees open outward
- ✕Dumbbell sliding off the pelvis mid-lift
- ✕Lower back overarching at the top position