HOW: Get set-up laying on your back with your knees bent. Place a band above your knees. Perform the exercise by beginning with a bridge, focusing on driving the hips towards the ceiling, think about tucking your tailbone when you are at the top. Next focus on separating your knees by pushing out against the band as hard as you can, return, and repeat while keeping your hips elevated for the entirety of this exercise.
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.