The hip thrust is great for strengthening the glutes and hamstrings and will help you to improve your strength, speed and power.
KEY POINTS -
Roll the bar, so it is directly over the hips and lean back so your shoulder blades are near the top of the box.
Drive your feet into the ground as you push the bar upwards
Squeeze the glutes at the top of the movement before lowering the bar back down to the start position to reset for the next rep