HOW: Start on your back with one knee bent over the other. Tighten up your stomach first, then your glutes. Next, drive your heel into the ground and lift your hip up towards the ceiling. At the end position your knee, hip, and shoulder should be in one straight line. Hold the end position and squeeze the glutes, then slowly return to starting position. You can use assistance from the crossed leg if needed.
FEEL: You should feel your glutes work to control this motion. At no point should you feel your low back muscles doing the lifting motion. If you feel it only in your hamstrings, try bending your knees a bit more and repeat.
COMPENSATION: Avoid arching at the low back as you perform this.
