"People don't know how to use their butt to raise their hips off the floor. They try to use their low back. Once you learn how to do that movement right, and your glutes give you hip extension and your hamstrings give you knee flexion, you're much better off. Your back is in a much better space."
- Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
- Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
- Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
- Then slowly return to the start position to complete one rep.
Image Source: POPSUGAR Photography