HOW: Get set-up laying flat on your back with your heels on a foam roller. Begin the exercise by bridging up and lifting your hips off the ground. Hold this position as you bend your knees bringing your feet towards your butt. While keeping your hips as high off the ground and parallel to it as you can, lift one leg up and then slowly straighten your leg that is still on the foam roller. Repeat.
FEEL: You will feel the muscles behind your thigh, knee, hip, and butt muscles working hard with this exercise. You may also feel your core and back muscles working too, but do not compensate too much with your back.
COMPENSATION: Limit excessive arching of your back, keep your hips level with the ground. Do not let your hips drop very fast during the eccentric curl out as you straighten your leg.