– Lie faceup on a flat bench holding onto the sides for balance.
– Bend your hips about 90 degrees, raising your legs straight in the air.
– Contract your lower abs to lift your hips and glutes off the bench (the range of motion is just a few inches). Think of pushing your heels into the ceiling.
– Lower under control and repeat for reps.
Note: The diagram above is a decline bench hip thrust.