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Hip thrust

VeryWellFit: "The hip thrust, or hip thruster, is a glute bridge variation, but it is performed using a barbell and with the body lifted off the floor. It targets the gluteal muscles better than many other lower-body movements." [ID: hip_thrust]

Instructions

First time: Try 1 set, 10 reps, starting with no weight, or a light weight

Steps:

1. Rest your upper back against the edge of a weight bench
2. Squeeze glutes and push up until the hips are in line with the shoulders and knees
3. Slowly lower down until the hips are just a few inches off the floor
4. Squeeze glutes and try another rep

Details

Progression: Place a weight (barbell) across your hips, holding the bar to keep it in place. You can use a barbell pad if the weight across your hips is bothersome or painful.

See also: The basic Bridge exercise, bridge.htm

Little help

Video: Hit thrust demo from PureGym, www.youtube.com/watch?v=7XuNzi5rcj4

Article + video: "How to Do a Hip Thrust" from VeryWellFit, www.verywellfit.com/how-to-do-a-hip-thrust-techniques-benefits-variations-5076783

Video: This is an "at home" variation that uses a chair and dumbbell to perform a Hip thrust, www.youtube.com/shorts/hm_UVD6SUeA

Image source: VeryWellFit, www.verywellfit.com