Lie prone on a table or bench with your legs hanging off the edge, your knees bent and your hips flexed to approximately 90 degrees. From there, brace your core, squeeze your glutes, and extend your legs straight back behind you. Hold for a brief pause and return to the starting point. When your legs are fully extended, there should be a straight line going from your feet to your head. Since your legs aren't moving up and down in the vertical plane, it's much easier to keep a neutral spine, thereby allowing you to hone in on the glutes without irritating your lower back.
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