HOW: Begin by sitting at a bench, box, or chair. Press the bottom of the shoulder blades into the bench. Lining up the knees at 90 degrees, take the elbow to the opposite knee connecting with a block or ball. Hold this tension and push though the stance leg up for a bridge. Hold.
FEEL: You will feel the hips and side abdomen working.
COMPENSATION:Avoid letting the hips come down, maintain hip height for the entirety of the motion.