Place hands and knees on the floor with a flat back, core is engaged.
Eyes fixated on the ground with a neutral neck position.
While you keep your body stationary, raise one heel up vertically, contracting your glute.
Keep your knee flexed at 90 degrees throughout.
Imagine your heel making a semi-circle path.
Avoid letting your back arch or overextend.
Focus on the glute contraction, not raising your heel as high as possible.
Pause you when reach the top of the movement and contract your glute.
Slowly lower to the starting point.
*Tips*
This exercise must be performed under control and slowly. Make sure your glute is contracting, not your mid-back going through flexion/extension repeatedly.
Keep your body balanced, there should be no swaying or tilting of your body position.
