Start on all fours, supporting your weight on hands and knees. Keeping your right knee bent at a 90 degree angle, lift your right leg up until you feel your right glute engage.
Flex your foot, and slowly pulse the foot toward the sky by squeezing your glute. Do not move the torso at all, the motion is just in the hip joint.
Return your leg to the starting position. Repeat the exercise according to the training plan then switch legs.