Prone 90° Reverse Hyperextension Isometric Hold (Dual Hip Extension)

Lay prone with your hands supporting you in front of you on the ground. Bend both knees at 90° and using your glutes and some low back, lift the thighs into the air imagining you are kicking your heels into the ceiling. Focus on keeping the lower abs on the ground as the heels get progressively higher. You may shake at first this is totally normal. It is also normal to have the knees open slightly. Try to create a strong mind muscle connection in the glute muscles regardless.