HOW: Get set-up seated with your feet supported on the ground. While keeping your trunk upright and tall and low back relatively neutral, lift one knee up towards the ceiling while keeping your knee bent. Hold for a moment, then lower down and perform on the other side. Repeat, 1 rep counts as 1 knee lift on each side.
FEEL: You should feel the muscles in front of your hip working to lift your leg up into the air.
COMPENSATION: Do not excessively move the rest of your body or lean back to try and lift your leg up. Try to keep your back flat when you lift your leg up