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)
(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.