Lying face up with the shoulders and arms, as well as the heels on the ground and the body in a straight bridge position. Slowly lower the hips, and then elevate them, feeling the tension in the hamstrings during the movement.
Lying face down, keeping elevate the straight leg by contracting the gluteus and extending the hip. Hold for a second, slowly lower, not quite touching the leg to the ground, and then repeat.
Lying face up, raise the leg straight up from the hip. Slowly lower, not touching the heel back to the ground. Repeat.
Side step up, step down. Be sure to turn and switch lead legs when done with the first side.
Step up, step down. Alternate feet.