HOW: Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight, repeat
FEEL: You should feel your glutes work on the leg that is pushing into the floor. At no point should you feel your low back muscles. If you feel it only in your hamstrings, try bending your knees a bit more and repeat. With the leg that is elevated, you will feel the muscles in the front of the hip and thigh working to keep the knee straight
COMPENSATION: Avoid arching at the low back as you perform the single-leg bridge. Avoid allowing the knee to bend when you are performing the straight leg raise.