Hip thrusts lying on the floor

As with performing leg extensions on the floor, this exercise is suitable as a "finisher" or at the beginning of your workout as a warm-up. Be sure to hold at the top position for a second. It is also excellent for home workouts.

Nuances and Mistakes

1. You can lean your back against a bench or some type of support. This option allows you to lower your pelvis further, thereby increasing the effectiveness of the exercise.

2. You can place a weight on your thighs. This could be a weight plate, a barbell, or a dumbbell, depending on what is more convenient for you. However, the weight should be such that you can perform at least 10 repetitions.

3. At the top position, it's advisable to pause for a second and maximally contract your glutes.

4. Instead of resting your shoulders on the support, you can also place your feet on it. This will make the exercise more challenging; however, I personally have not tried this variation. But it definitely makes sense.

5. It’s better not to let your glutes rest completely on the floor. Instead, lower yourself down, lightly touch the floor with your glutes, and immediately press back up. You could even avoid touching the floor altogether. This will keep your glutes engaged throughout the entire set.