- Lie on the floor with the arms at the sides. Bend the left knee and keep the heel on the ground. Lift the right hip in the air and bend the knee 90 degrees. Hold the position.
- Contract the glutes, press the left foot into the ground to lift the hips toward the sky. Continue lifting the body until your knees, hips, and shoulders are in a straight line.
- Pause at the top of the range and hold the up-position briefly. Keep the glutes tight as you allow the hips to lower to the ground and return to the starting position.
- Repeat the movement on the left side for the specified amount of time. You should feel this working your core, glutes, hamstrings, and trunk.
Reverse these instructions for proper technique using the opposite leg.