Pelvic raise on all fours supine with one leg extended

Perform the described movement slowly and steadily while keeping the involved joints aligned. Complete the range without using momentum through the hardest portion. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of abdominals, hamstrings, glutes and hip flexors and lower back; match resistance and range to a beginner level and never force a painful repetition. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.