I think your fitness partner must be familiar with the two movements of bench press and squat. They are very effective ways to exercise upper limb muscles and lower limb muscles.
So if we want to practice hip muscles, there is actually a similar method, that is, hip push, which may not be touched by many people.
Put your shoulders on the seat, put your feet on the ground, start with your hips, put a barbell with a proper weight on your hip, and then lift your hips.
Feel the tightening force of gluteus maximus. When you reach the highest point, deliberately pause and feel the muscle tension for a second or two. You don't have to hold it deliberately and then put it down slowly. Put it down carefully and slowly.
Core muscles and hip muscles should be actively exerted, as opposed to self-weight and barbell weight. Don't collapse at once and hurt your lumbar spine. Don't try.
When doing this action, try to control the strength of your thighs, lift the barbell by tightening your hips, and your feet only play a role in supporting balance.