1. Start Position: Exhale as you slowly raise your leg off the mat.
2. Middle Position: As you raise, concentrate on your glute. Do not hyperextend your lower back.
3. End Position: At the end position, hold for 1/2 a second, squeezing your glute.
4. Return to Middle: Inhale as you slowly return to start position.
5. Return to Start: Do not let your foot touch the mat. Duplicate the exercise for the other leg. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie face down on a mat. Bending from your elbows, rest your hands by your face.
• Keeping your arms in a comfortable position, do not hyperextend your back.
• Position your legs at shoulder width apart.
• Keep your back straight, your head aligned with your spine and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your arms positioned at your sides.
   • Keep your legs shoulder width apart and knees slightly bent.
   • Do not hyperextend your back.

2. If you feel discomfort in your lower back, STOP.