Begin laying face down on the surface. First, tighten your core, squeeze your glutes and extend your legs straight back behind you. Focus on keeping a neutral spine and try to hold the extended position for 2 seconds to feel the glutes contract. Start with your own body weight and adjust by adding reps or ankle weights. The more of your torso that is on the bench, the easier it will be. Shoot for 8-10 reps.

[youtube http://www.youtube.com/watch?v=G6R35f2UmLg]