HOW: Start with your mid-back against a bench or couch or elevated surface with a weight supported in your lap on your pubic bone. Bring one knee up towards your chest. 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) at the top of the thrust. 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. Do not let your pelvis excessively rotate, maintain balance and positioning on one leg.