1. Begin by sitting on the floor with a foam roller placed horizontally behind you.
2. Lean back, placing your shoulder blades against the foam roller, and bend your knees with your feet flat on the floor at hip-width apart.
3. Place your arms crossed over your chest or by your sides for stability. This is your starting position.
4. Press through your heels to raise your hips upward, creating a straight line from your shoulders to your knees. Focus on contracting your glutes and hamstrings at the top of the movement.
5. Hold the top position for a count of 1-2 seconds, then slowly lower your hips back down to the starting position.
6. Repeat the movement for the desired number of repetitions and sets, ensuring a controlled pace and focus on muscle engagement.
Remember to warm up before performing the exercise and to avoid rolling the foam roller during the movement. The foam roller should stay relatively still, serving as a support for your back.
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