This exercise will improve strength and motor control of your hip extensors.
Start on your back with your knees bent. Move your feet away from your buttocks and spread your toes. Press your palms together with your elbows straight and hands pointing to the sky. Lengthen your lower back, contract your buttock muscles (glutes) and lift your hips. Be sure to press through your feet and avoid arching your lower back or flaring your ribs. Repeat for the prescribed sets and reps.