HOW: Begin with your mid back against an elevated surface. This variation has a band strapped around the your hips to add resistance. Elevate one knee up towards the ceiling, then drive your opposite heel into the floor as you thrust your hips towards the ceiling. Slowly lower yourself back to starting position and repeat.
FEEL: You will feel the muscles of the hip, specifically the gluteals/buttock working with this exercise.
COMPENSATION: Avoid arching the lower back as you thrust yourself up, the motion is designed to be primarily at the hips.
