hip thrust

 

First starting position:


 - Lying flat on the back
- Feet placed on the floor
(you should be able to touch your heel with your fingers)
- Feet hip to shoulder width apart 

Second version: 

- Stretch your hips towards the ceiling
- Knees point slightly outwards
- Your feet and shoulders should always stay on the ground 

3rd end position

 - The hip is completely stretched

- Butt actively tense

ATTENTION!

- Make sure your knees are pointed slightly outward throughout the entire execution.
- Train over the complete ROM (Range of Motion). Each repetition starts with the butt on the floor and is completed when the hips are fully extended towards the ceiling.