1. Lie faceup with your arms to the side, knees bent, and heels on ground.
2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in straight line.
3. Hold this position for the prescribed amount of time.
Be sure to: If you feel your hips drop or back extend, relax and reset before continuing.
You should feel it: Working your glutes and to a lesser degree your hamstrings and lower back.