Hip Thrust and all its variations - perhaps, one of the exercises that everyone should include on the training program.
There's no such a thing like exercises for girls or guys. Both, men and women are made of the same "material" - muscle, bones, ligaments, etc... The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension.
The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised. Therefore, movements that you're trying to improve - like Squats, Deadlifts, vertical jump and run it self - will be weaker then they would otherwise.
Actually it looks pretty cool to lift a lot of weight performing squats or deadlifts, but your glutes are not doing all of the work they could be or should be.
This exercise looks pretty easy and simple, but actually it can be quiet tricky so make sure that you are performing it well if you want to have all the benefits from it. If you're not sure of what you're doing please ask for help.
Here is a short explanation of this elevated legs variation of the hip thrust.
TARGETS: Glutes, Hamstrings
Lie face up on the floor with your knees bent and your feet on a bench or box.
Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees, then slowly lower to the starting position.
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Dubai, United Arab Emirates