HOW: Get set-up flat on your back with both feet supported on an elevated surface with the knees straight. Get a band around the top of your feet. While maintaining a flat low back, push into the elevated surface to bridge up and lift your hips off the ground. Your body should create a straight line from your shoulders to your feet. While you hold this position, bring one knee up towards your chest as if you were marching, creating tension in the band. Hold this position for a second, then slowly return to starting position and 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. You will also feel muscles in front of the hip on the side that is performing the marching.
COMPENSATION: Limit excessive arching or rounding of your back, keep your hips level with the ground. Do not let your hips drop or rotate.