HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. At the top of the hip thrust elevate one leg off the floor and slowly descend on the opposite leg until you are at starting position.
FEEL: You will feel the gluteal muscles working with this exercise, particularly of the leg that is controlling the lowering.
COMPENSATION: Avoid arching with the lower back, allow a majority of this movement to come from the hips and pelvis.
