HOW: Begin by lying on your stomach with an object such as a weight or a yoga block positioned at the bottom of one shin. Straighten the knee of the leg next to the object. Keeping the knee straight, lift the leg up towards the ceiling and then over the object. Tap the toe to the floor, and lift the leg back over to the starting position.
FEEL: You should feel this in the back of the hip of the leg you are lifting. Can also feel the back of the thigh to a lesser degree.
COMPENSATION: Avoiding letting the knee bend. Avoid overextending your low back.