Alternating prone hip extension with straight leg - with deep abdominal and pelvic floor activation (Core/pelvic floor stabilization, lifting straight leg (alternate), prone)

Lie down on a mat flat on your front.
Place your hands under your hip bones so that you can feel the muscles in your abdomen.
Tighten your pelvic floor muscle whilst pulling your belly button in towards your spine.
You should feel your abdomen lift away from the floor a little.
Holding this position, tighten your buttock muscle and lift one leg up from the floor.
Ensure this leg remains straight.
You should continue to tense the muscles in your pelvic floor and tummy while you lift, and then lower your leg.
Move your leg at a steady pace.
Once your leg returns to the floor, relax all of your muscles, and then begin the movement again lifting your other leg.