HOW: Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. From here, shift your weight forward and push into the ground with your front leg to lift your hips up. Slowly come back down to the starting position, then rotate and perform the same motion to the opposite side. Repeat this for the prescribed amount of reps.
FEEL: You should feel your hip and glute muscles working to lift your hips off the ground and rotate to each side.
COMPENSATION: Try to only use your hip muscles to lift your hips up and forwards.