Form a bridge by resting your upper back on a bench.

Your knees should be straight above your ankles.

Place a weight plate on your hips.

Thrust your hips upward whilst keeping your hands up.

Return slowly and repeat.

Indications:

Gluteal muscles weakness

Lower back pain

Hamstrings injuries

Hip OA

Post hip/knee operations

Osteitis pubis

Adductor muscle tears