Hip Thrust (Bodyweight)
Also called Hip Thrust (BW)
How to do it
Sit with your upper back against a stable bench, knees bent, and feet flat. Brace your trunk and drive through both feet to lift your hips until your torso and thighs form a straight line, squeeze your glutes, then lower your hips under control without overextending your lower back.
Setup
Shoulder blades on a bench or the floor, feet flat and close enough that the shins are vertical at the top. Ribs down, hands free.
Where you should feel it
In the glutes at the top of every rep. Squeeze rather than arch the lower back to finish.
When to use it
The entry point for the pattern, and a good warm-up or finisher. Progress by pausing at the top or moving to one leg.