Set-up: Begin by lying on your side, legs together.
Movement: Keeping your top leg parallel to the floor, extend your leg forward. Pause and pulse forward. Now return your leg to the start position along the same path, and move your leg backwards behind your body. Pause and pulse backwards, focusing on activating your glutes. Return to the start position.
Emphasis: Do not push the range of motion by hyperextending the lower back or bending the knee more.
Repetitions: Complete all repetitions on one side, then the other. This counts as one set.