Set-up: Start by lying on your back with knees bent.
Lift: Pressing through your heels and firing your glutes, lift your hips off the floor. Your weight should rest on your heels and your upper back - not your toes or your neck and cervical spine. Extend your hips until they form a straight line with your knees and shoulders. Make sure the end range of motion comes from the hips - squeezing the glutes together at the top of the movement - and not from lumbar hyperextension.
Instructions and effects for the Hip Thrusts - Bodyweight exercise 
