HOW: Start on your back with one knee bent on the floor and the opposite leg straightened out slightly elevated. Tighten up your stomach first, then your glutes. Next, drive your heel into the ground and lift your hip up towards the ceiling with the bent knee. At the end position - your knee, hip, and shoulder should be in one straight line along with the opposite leg that is straight. Hold the end position and squeeze the glutes, then slowly return to starting position.
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. You will feel the muscles in your hip and thigh working on the other leg to keep it straight and elevated
COMPENSATION: Avoid arching at the low back as you perform this.
