Hip Thrust

The hip thrust is not an old exercise, but an emerging exercise that is essential to any sports development for overall lower body strength.  Doesn’t matter what sport you are playing engaging the hips is usually the strongest area of the body.  When you swing a bat the power comes from your hips not your arms, same for throwing.  Strengthening your hips can also help prevent strain on your shoulders and elbows in the attempt of overthrowing.  The main muscles used for the hip thrust consist of the glutes, but if performed properly you will feel your quads, core and hamstrings.  Utilizing this movement can help with overall jumping, speed, and quickness. 
The proper technique for the hip thrust is to place your upper back on a bench 16 inches or less with your feet flat on the ground with your knees in a 90 degree angle.   Using a bar place it on your upper thigh, just below your crotch area.  If the bar is uncomfortable, then use a yoga mat, squat pad, etc. to make it tolerable.  If you don’t have a bar or don’t want to go to heavy, use strength bands for surgical tubing around your thighs and the bottom of the bench or dumbbell instead.  
Safety is important for this lift, so if you can perform it in a squat rack, it will help make sure you don’t get trapped under the weight.  A spotter is essential but it can be done without one.  I prefer a squat/bench press rack.  It makes it easy to lift off the rack arms and bring the barbell back over the top with minimal struggle.  Worst case is using a barbell without collars so you can dump the plates from each side in case of failure.

Exercises
Double leg-place both feet firmly on the floor with knees at a 90 degree angle.  Lower hips as low as you can go without touching the floor, then raise up as you are going to the ceiling squeezing your glutes at the top.
Single leg-Instead of using both legs, stabilize your lower half with just one leg while holding the other in the air.  Lower hips as low as you can go without touching the floor, then raise up as you are going to the ceiling squeezing your glutes at the top.
Elevated-Same as the previous two but instead of placing your feet on the floor use another box or bench to vary the height. This allows for extra depth and stretch.
Other Variations-Instead of barbell, you can use strength bands, chains, or stretchy bands. 

…For more information and tips, check my website, www.chadamartin.com