Stand with feet shoulder-width apart
Bend your knees slightly
Keep your back relaxed and neutral
Place your hands on your thighs or hips for balance
Push your hips back and down
Isolate your hips and glutes while keeping your upper body steady
Alternate between lifting and dropping your hips
Practice small, controlled movements first
Increase speed only after you feel comfortable
Keep your core engaged for stability
Wear comfortable clothing and shoes with good grip
Stop if you feel pain or strain