Lie prone (face down) on a bench with your hip joint directly over the end of the bench. Hold the bottom of the bench securely. Turn your head to one side. Straighten your legs. Have your feet pointed down and your toes just off of the floor.
Contract your glutes (buttocks) and hamstrings. Begin pulling your legs up slowly, keeping them straight and your feet pointed down. Continue to pull your legs up until your upper leg is about parallel to the floor. Hold, continue to contract your glutes while stabilizing your lower back. Slowly lower your legs to their original starting position.