HOW: Begin with your mid back against an elevated surface. This variation has a band strapped around your hips to add resistance. With your feet hip width apart, drive into your heels to thrust your hips up towards the ceiling. Slowly lower yourself back to starting position and repeat.
FEEL: You will feel the muscles of the hip, specifically the gluteals/buttock working with this exercise.
COMPENSATION: Avoid arching the lower back as you thrust yourself up, the motion is designed to be primarily at the hips.