90-To-90 Kickout Leg Lift

Starting Position:

• Sit on the floor with your back straight and feet flat on the ground.

• Bend your knees at a 90-degree angle so that your shins are parallel to the floor.

• Position your legs so that one leg is in front of you and the other leg is behind you, both bent at the knees.

• Keep your arms bent at your sides with your elbows close to your body and hands positioned as fists in front of you.

Movement:

• Engage your core muscles to stabilize your body.

• Slowly lift the foot of the front leg off the ground while keeping the knee bent at a 90-degree angle.

• Extend your leg forward in a kick-out motion while straightening it out.

• Make sure to maintain proper posture with your back straight and shoulders back during the movement.

Return to Starting Position:

• Bring your leg back into the original 90-degree bent position.

• Hold the position for a moment before repeating the lift.

Repetitions:

• Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.

Breathing:

• Exhale as you lift and extend your leg, and inhale as you return to the starting position.

Tips:

• Keep your movements controlled to avoid momentum.

• Adjust your form if you feel discomfort; the goal is to perform the exercise with a focus on stability and control.

• If you're a beginner, you can start by holding your legs in the bent position before trying the kick-out.