1. While sitting on the ground, bring yourself to a bench and position yourself so the bench’s edge is lining the bottom of the shoulder blades. Keep the ribs down and look straight forward throughout the entire movement.

2. Loop the legs with a mini-band below the knees, and set the feet slightly outside hip-width apart and the knees aligned with the feet.

3. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

4. At the top of the repetition, squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch. From the side view, connect a line from the knees to the hips to the bottom ribs.

5. Descend to the starting position. Repeat for 15 repetitions.

6. While at the bottom of the hip thrusts, pump the knees in and out for 15 repetitions.

7. Repeat the process with 14 repetitions for the two movements, then do 13 and 12 and 11, going down in the count until you complete it for one repetition for each movement.

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For the hardcore people: Start at 20 or 25 repetitions for each movement.