Get Hip

Thrust Yourself Forward
Next time you're at the gym, take a look around. How many machines do you see that work the quads? Tons, right? Then look for hamstring machines. Not as many, are there? Because there are only a few machines that isolate the hamstrings, many people believe they can't work this muscle group without some sophisticated piece of equipment. It's simply not true. Exercises like pelvic thrusts — done in the privacy of your own home — target the hamstrings as well as the glutes (that means your legs and butt!). Here's how to get started with this beginner move.
Pelvic Thrusts

Lie on your back in front of a bench or platform with your knees bent and your heels on the bench. Your legs should form a 90-degree angle with your knees directly above your hips, and your arms should rest on the floor at your side.
Exhale and press your heels down into the bench, lifting your hips off the floor as high as you can.
Squeeze your glutes as tight as you can for a beat, then lower back down to the floor and repeat.
To achieve the right form and avoid injury, keep your upper arms, shoulders, and neck on the floor throughout the exercise.
Not having a gym-quality bench at home does not excuse you from doing these moves! Many common household objects make great benches. The trick is to find an object that's the right height and isn't too slippery on the top and bottom. Select something low at first, such as a bottom step of a staircase or a short stack of books. When you're ready to increase the intensity, look for something higher to place your feet on!