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. For each set, perform the entire exercise for one leg first, then for the other leg.

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.