1 - Lie face down on a mat with your legs extended straight behind you and your forearms flat on the ground, elbows bent at 90 degrees and aligned under your shoulders.
2 - Engage your core and squeeze your glutes to stabilize your pelvis and lower back against the mat.
3 - Bend one knee to 90 degrees, bringing your heel toward your glutes in a controlled kicking motion.
4 - Hold the contracted position briefly at the top, feeling the tension in your hamstring and glute.
5 - Slowly lower the leg back down to the starting position in a controlled manner.
6 - Repeat the movement on the same leg for the desired number of repetitions, then switch to the other leg.
