Set-up: Begin by lying on your back on a lightly cushioned surface. Grasp the underside of each leg just above the knee
Movement: Contract your bicep and raise your leg towards your chest, then return your leg to the start position while maintaining tension and control in your bicep. Alternate between each side. To make the exercise easier you can use your legs to assist the movement, while to make it harder you can use your legs to resist.
Emphasis: Brace through your core for the duration of the exercise.