1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Tuck your pelvis under your body so that your lower back is arched.
3. Brace your core by engaging your abdominal muscles.
4. With your feet firmly planted on the ground, push your hips forward and upward, as if you were trying to bump something with your behind.
5. At the same time, contract the muscles in your glutes and hamstrings to lift your hips up.
6. Hold the position for a moment before slowly returning your hips back down to the starting position.
7. Repeat the movement as desired, either in a continuous motion or as individual hip rolls.
Remember to keep your core engaged and your back straight throughout the movement to avoid any strain or injury. You can add your twist to the hip roll by incorporating different body movements, such as side-to-side rolls, forward and back rolls, or circular rolls. As you become more comfortable with the basic movement, you can experiment with different variations to find the style that works best for you.