① Lie Face Down

• · Forehead rests down, legs long behind you
• · Squeeze the glute BEFORE the leg moves
• · Hip bones stay glued to the floor

② Lift Leg (2 sec)

• · Lift the whole leg from the glute
• · Only a few inches — quality over height
• · Don't arch the lower back to go higher
• · Pelvis stays level — no rolling