Step By Step Guide: 

1. Set up 

Lie flat on your back on a comfortable surface. Bend your knees and place your feet flat on the floor, approximately hip-width apart, with your feet pointing straight ahead. Keep your feet, knees and hips in line. 

2. Set your upper body 

Relax your upper body against the floor, keeping your shoulders level and your body centred. 

3. Set your pelvis 

Gently draw your stomach in and tuck your pelvis underneath you (posterior pelvic tilt), allowing your lower back to gently flatten towards the floor. 

4. Lift your hips 

Squeeze your glutes and slowly lift your hips away from the floor, while maintaining your posterior pelvic tilt. Avoid losing the pelvic position or allowing your lower back to arch as you lift. 

5. Keep your knees aligned 

As you lift, keep your feet, knees and hips in line. Avoid allowing your knees to collapse inwards or drift excessively outwards. 

6. Hold at the top 

Hold the position at the top for the set hold duration, keeping your glutes engaged and maintaining your posterior pelvic tilt throughout. 

7. Lower and repeat 

Slowly lower your hips back towards the floor in a controlled manner, then repeat for the prescribed number of repetitions. 

Key point: Focus on using your glutes to lift your hips, rather than trying to lift as high as possible. Stop before you lose your posterior pelvic tilt or begin to arch through your lower back. 

Pro tip: If you’re struggling to feel your glutes working, reset your position at the bottom. Gently tuck your pelvis underneath you first, then squeeze your glutes before lifting your hips.