BUT, I wish I had been 23 when I started eating well. You will surely reap the benefits.
Hip thrusters (for me) are when I'm lying on the ground with my legs bent; feet a few inches from my rear end. I lift my butt into the air and 'thrust' the hips up while keeping my upper back/head on the floor. Do 15 with both feet on the ground and 15 each with one leg held as straight up into the air as possible. Keep arms at side to maintain balance. Several sets.
Oh, just what the link shows. But I keep my feet flat.
*your English is great*