Get in a push-up position with your torso engaged and spine neutral. Initiate the movement by driving your hips (butt) up towards the ceiling without bending your knees. Return back to the starting push-up position and repeat the hip lift for the desired number of reps.
Begin seated on the ground with your upper back against a bench and a weighted barbell at your feet. Roll the barbell up to your waist (use a pad for support), bend your knees so your feet are flat on the ground, and extend your hips as you lean back onto the bench. Be sure to hold onto the bar to keep it from falling.