HOW: Begin by placing your upper back on an elevated bench surface. Your shoulder blades should be just above the edge. Have your feet shoulder width apart and flat on the ground. Your knees bent with your feet slightly behind your knees. Push into the ground with one leg creating power pushing your hips up towards the ceiling. As your hips come up, hop up with that foot and land in the same spot.
FEEL: You should feel your hamstring and core muscles working as you thrust your hips and hop off of the ground
COMPENSATION: Keep your back on the bench. Don’t hop up with your foot until your hips are up.