HOW: Get set-up flat on your back with one foot supported on an elevated surface with the knee bent, the other leg is unsupported in the air. While maintaining a flat low back, push into the elevated surface to bridge up and lift your hips off the ground. Your body should create a straight line from your shoulder to your knee. Slowly lower down and repeat.
FEEL: You will feel the muscles behind your thigh, knee, hip, and butt muscles working hard with this exercise. You may also feel your core muscles working too, you shouldn't feel your back muscles working hard.
COMPENSATION: Limit excessive arching of your back, keep your hips level with the ground. Do not let your hips drop or rotate.