Purpose: Hip thrusts are a great way to tone your glutes, but they will also add strength to your lower body. Hip thrusts will help to increase your squat and deadlift.
Execution: Begin by lying flat on the floor with your hands by your sides; your palms should be flat on the floor. You should bend your knees until your feet are comfortably flat on the floor, do not force your feet flat, they should naturally flatten. Your feet should be at approximately shoulder width apart. Now, push through your heels and raise your hips off the floor until your body is nearly straight. Keep your back straight during this exercise. Hold the contraction at the top position and then slowly lower your body back to the floor.
Variations: You can add weight to this exercise by placing a barbell across your hips; make sure the barbell is properly balanced. You could also do this exercise one leg at a time to make it more difficult.