HOW: Get set-up laying on your back with your knees bent. Place a band above your knees. Perform this exercise by beginning with a bridge by driving your hips towards the ceiling, while simultaneously spreading your knees out as far as you can.
FEEL: You will feel the muscles on the back and outside of your hips and thighs with this exercise.
COMPENSATION: Don't allow your back to arch, your hips should be the area that is working to elevate your body off the floor. Avoid allowing your feet to roll out as you perform the clam, make sure your feet stay flat on the floor.