Hip thrust

How to do it

1. 1 Sit with your upper back against the edge of the bed, knees bent, feet flat.
2. 2 Drive your hips up until your body is level from shoulders to knees.
3. 3 Squeeze hard at the top for a second, chin tucked, then lower.

Watch out for

• Arching the lower back
• Feet too close

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

1. Glute bridge
2. Single-leg glute bridge
3. Hip thrust