These muscles support your spine and stabilize your pelvis, so it's well worth giving them some attention. To do a hip thrust, you lean your shoulder blades against a chair, plant your feet on the ground, place a dumbbell across your pelvis then drive your hips to the sky.

Hold a dumbbell or kettlebell with both hands on your hips. Bend your knees and place your feet flat on the floor or up on your heels, at hip-width apart. Squeeze your glutes, engage your core, and lift your hips up toward the ceiling until your hips are fully extended. Make sure your neck is relaxed and does not strain with the movement.

Start with lighter weights, or use an adjustable dumbbell to increase the weight as you increase your strength. Place your back on an exercise ball or bench and your glutes on the floor. Place one weight horizontally across the hips. You can also place one weight on each hip.