1. Lie faceup with your arms at your sides, knees bent, and heels on the ground and a medicine ball or pad between your knees.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Hold for 1 to2 seconds, and then return to the starting position.
4. Continue for the remainder of the set.
Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.
You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.