Lay on your back with your feet flat on the ground, knees bent. Pull your heels as close up to your butt as you can. (The heels close in will allow the glutes to fire, feet far out will fire hamstring). In this position, smash the small of your back into the ground and then raise your hips in the air. Think of pushing up through your heels not forward into your toes. When hips are raised, really fire the glute muscle before releasing to the ground.