Lie on your belly, with your forehead supported by a folded blanket and your arms by your sides, palms down. Place your right fingertips in the center of your right rear and engage your glutes—all three of them. Fire up your core a bit. Then inhale to lift the right leg, paying attention to and feeling around for which muscles are working, and how tightly. It’s possible to lift your leg with just your hamstring or quadratus lumborum muscles, so if your glutes aren’t engaging, notice what is. You want your glutes and hamstrings to firm right as you lift your leg, sharing the load. Exhale to release and switch sides. If you find that your glutes are clenching and can’t relax, take a moment to stretch them in Adho Mukha Svanasana (Downward-Facing Dog Pose).
See also Watch: Proper Alignment to Avoid Injury in Locust Pose (Salabhasana)