Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, elbows and shoulders aligned. Draw your knees in toward your body until your feet are in line with your butt. Avoid tilting your hips backwards. This is your starting position.

Keeping your abs engaged and your feet together, lift your hips and raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee and hip to the starting position.