HOW: Begin with your mid-back against a bench or elevated surface with your feet hip-width apart. Place a resistance band just above your knees. Bring one knee up towards your chest to tension the resistance band. The elevated leg should be not only driving up but also slightly out towards your shoulder. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heel and tuck your tailbone (AKA posteriorly tilt your pelvis). Slowly return back to the 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. Avoid rolling on the outside of the foot as you spread the band, make sure the big toe is driving into the floor for the entirety of this exercise