Position yourself on the mat with your feet flat on the ground, hip-width apart. Bend your knees and place the barbell or dumbbell above your pelvic area. Ensure that the weight is secure and stable.

Begin the exercise by driving through your heels and squeezing your glutes to lift your hips. Push your hips upward until your body forms a straight line from your knees to your shoulders. At the top of the movement, your thighs should be parallel to the floor.

Slowly lower your hips back to the starting position, ensuring controlled movement. Repeat the exercise for the desired number of repetitions.