Demonstrate thirty (30) hip raises in a row, with your heels on a knee-height block/wall/obstacle or higher.
Lay on your back next to the knee-height obstacle and rest your heels on top of the block, toes facing up.
Start with your knees bent. Now by squeezing your glutes and hamstrings, straighten your hips in a complete line with your knees and shoulders.
The top position should be completely flat and straight for full range-of-motion.
Release the position, lowering your glutes back down to the ground.
This is to demonstrate a hamstring based, pulling action with the legs.
Demonstrate all reps without loosing quality and go at a slow pace, holding at the top position for 1 second.
Hands can remain on the floor, but must not be used to help the exercise.
Your shoulders and upper back (thoracic) with the heels should be the only parts of the body doing the exercise.
