HOW: Begin with your shoulders resting on an elevated surface and another elevated surface at your feet. Place one heel up on the elevated surface with a slight bend in the knee. Push your hips up into an extended position to target your hamstring muscle group. Hold for the prescribed amount of time before returning to the starting position.
FEEL: You should feel your hamstring muscles behind your thigh working as you hold your body in the elevated position.
COMPENSATION: Avoid lifting your hips so high that you are compensating by arching through the back. Keep a neutral pelvic position as you raise your hips up.