A dynamic side-supported hip lift with a dumbbell held at the upper hip. In this demonstrated range, the pelvis rises beyond straight body alignment before returning toward the lowered position.
Set up on your side with the supporting arm and legs positioned as shown; hold the dumbbell at the upper hip.
Lift the pelvis through the demonstrated high range while keeping the side support controlled.
Lower the pelvis under control and repeat before switching sides.
Keep the dumbbell stable at the upper hip rather than swinging it to drive the lift.
Use a controlled range; the higher endpoint shown is a variation, not a requirement for every person.
Treating the movement as a static side-plank hold without the repeated hip rise and lower.
Rushing the high lift and losing shoulder or pelvic control.
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