Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips.Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips. Drive through your heels to lift your hips up into a hip thrust position, squeezing your glutes at the top. At the top of the movement, pulse up and down in a small range of motion, squeezing your glutes with every rep. If you don't have a weight, use just your body weight. If you don't have a bench, perform on the floor.