HOW: Get set-up flat on your back with one foot supported on an elevated surface with the knee straight, the other leg is unsupported in the air. 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 shoulder to your foot. Slowly lower down 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.
COMPENSATION: Limit excessive arching of your back, keep your hips level with the ground. Do not let your hips drop or rotate.