If you’re shorter or taller than most people, you may need a bench that’s a little bit shorter or taller. If your bench isn’t stable, push it up against a stable wall so that it doesn’t move around.

If your shoulders don’t reach the bench while you’re sitting down, you’ll need to start with your bottom hovering over the ground.

Your heels shouldn’t come off of the ground.

It may help you to pretend you’re holding an egg under your chin - if you tense up your neck you’ll crack the egg, but if you keep your neck too loose you’ll drop it.

Your body should remain on the ground while taking the deep breaths.

You may need to move your feet around until you feel your glutes fully engaged. Keep your back straight while doing the exercise. Avoid arching your back. Your back should be in a vertical line when you start the exercise. When you do your hip thrust, your back should be horizontal.

Use your arms to hold onto the bench, stabilizing your movement. Tighten your glutes during the hold to get the most out of the exercise.

It’s recommended that you do 4-6 sets, though you may do fewer or more depending on your strength.

It’s important that you use your arms to support your balance while holding onto the bench.

Use weights that are tall so that you can easily roll the bar over your legs. Place padding under the barbell so that it doesn’t hurt your hips. Your shoulders shouldn’t move as you’re doing the hip thrusts. If you don’t have a barbell, you can use a dumbbell, weight belt, or ankle weights.

Purchase a chain from a home improvement store, if desired. If you don’t have a heavy chain, you can use any heavy item you have around the house. For example, you can use a sack of potatoes, a bag of books, or a gallon of water.

If you don’t have a foam roller, a ball works as well.

Keep your back straight as you lift your hips off the floor. Your knees should be in a 90 degree angle, and your shoulders will remain on the floor. Exercise bands can be found at a local sporting goods store, big box store, or even online.

Repeat the exercise for 1-3 sets of 8-16 reps. If you’re new to kettlebells, start with a 10 to 15 lb (4. 5 to 6. 8 kg) weight if you’re a woman or a 20 to 25 lb (9. 1 to 11. 3 kg) weight if you’re a man. Increase your weight as you can. [15] X Research source