Initiate the movement from your hips, not by leaning your torso to the side.
Bend right knee into chest, keeping left foot firmly planted on the ball.
Repeat with the other leg.
All our experts agree: This pose is not easy.
It actually will start burning.
This increases your range of motion, which will result in greater glute muscle fiber activation and growth.
Start with a quick warm-up, like jumping jacks, then get into the workout.
Push through the heel on the floor and use your hips to lift yourself up.