Straight Leg Raise – Single Leg Bridge Position, Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position your knee, hip, and shoulder should be in one straight line. Hold the end position and keep your glutes squeezed. While maintaining the single leg bridge, move up and down with the leg that is straightened out.
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. With the leg that is lifting and lowering, you will feel the muscles in the front of the hip and thigh working.
COMPENSATION: Avoid arching at the low back as you perform this. Avoid allowing the knee to bend when you are performing the straight leg raise.