<ul>
<li>Stand tall with your feet hip-width apart and knees bent.</li>
<li>Lie down on your back with your hands by your sides.</li>
<li>Place your feet flat on the floor, ensuring they are directly under your knees.</li>
<li>Engage your core muscles to stabilize your spine.</li>
<li>Press your heels into the floor and lift your hips toward the ceiling.</li>
<li>Keep your shoulders, hips, and knees in a straight line.</li>
<li>Hold the top position for a few seconds while squeezing your glutes.</li>
<li>Slowly lower your hips back down to the starting position.</li>
<li>Repeat the movement for the desired number of repetitions.</li>
<li>Focus on maintaining proper form throughout the exercise.</li>
</ul>