Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. push your hips back and bring the weights slightly behind you, then quickly thrust your hips forward and squeeze your glutes as you swing the dumbbells above your head. Return to start and continue in fluid motions.
Quick Tip: Your knees should never go beyond your ankles, and they should bend only slightly (as you push your hips back). The movement and power should come from your hips and glutes
Reference: Women’s Health