Hip bridge is a common action to train buttocks, which can exercise gluteus maximus and iliopsoas muscles. The following is a simple training method for dumbbell weight-bearing dynamic hip bridge:

1. Lie flat on the ground, hold the dumbbells with both hands and put them at your sides.

2. Put your feet together and bend your knees until your thighs are parallel to the ground.

3. Inhale and lift your hips until your body makes a 90-degree angle with the ground.

4. Exhale, slowly lower your hips and return to the starting position.

5. Repeat the above actions.