I have become addicted to exercise, every night I will place dumbbells on the floor next to the hips (try to use weights that won’t roll or use pushup bars). Hold onto them with both hands and push the hips off the floor. Extend the right leg straight up (or slightly bent) and bend the elbows, lowering the hips until they just graze the floor. Contract the triceps and push back up and repeat, keeping the leg up for 8-16 reps. For the next set, switch legs.
The muscle is very hard, and I enjoy doing exerise.