HOW: Begin the exercise in a tall plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat.
FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You will also be working your core muscles holding the tall plank.
COMPENSATION: Focus on getting your knee fully straight while keeping the rest of your body still in the tall plank position.