Hip Thrust with Triple Contraction

-set up as you would for hip thrust - back against a low bench or box, padding under your bar laying across your hips, feet placed so knees are at a 90 degree angle when you extend your hips
-tucking the chin, drive up through your feet making sure to keep them both flat on the ground
-ribs stay tucked under while you lift your hips and squeeze your glutes at the top
-instead of going back down, now perform 3 quick pulses (do not drop all the way back down, this is a small range of motion) with your hips, squeezing the glutes with each
-lower back down and repeat

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