1. Lie on a mat in sit-up position with the feet hip-width apart and drive the knees out as wide as the feet or slightly wider.

2. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

3. At the top of the repetition, pause for a second in a locked out position and squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch. From the side view, the knees should be directly above the heels.

4. Descend to the starting position.

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Note: For added tension, use a loop band, which can be placed above or below the knees.