Everyone knows you should exercise regularly to support good health and longevity.

If using weight, place the dumbbells or barbell on your hips.

Next, lower your hips slowly until your glutes are just above the floor.

woman demonstrates how to do a hip thrust with a barbell

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Take it slow.

Plus, gradually increasing weight will help you focus on your form and perfect the movement.

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Focus on the eccentric.

how to do a hip thrust illustration

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Also, take less time on the way up to build explosive strength in your glutes and hips.

This strategy can work with any exercise, from biceps curls to squats and more."

Additionally, your feet should always be flat in the starting position for this exercise," says Meier.

woman doing barbell hip thrusts at gym

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Give your glutes a rest.

Unfortunately, doing so may result in overtraining, fatigue, or (even worse) injury.

“Instead, do light activity or stretching between workouts to target those muscles while allowing for recovery.”