HOW: Begin with your mid-back against a bench or a couch with you feet about hip width apart. Place a weight or object in your lap at your pubic bone. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the top of the thrust. Slowly return back to starting position and repeat.
FEEL: You will feel the gluteal and hamstring muscles working with this exercise.
COMPENSATION: Avoid arching with the lower back, allow a majority of this movement to come from the hips and pelvis. Keep the weight still