Alternating 45-Degree Bent-Leg Extension

1. Lie flat on your back on a mat with your knees bent at 90 degrees and your feet lifted off the floor. Ensure that your lower back is in a neutral position, slightly touching the mat.

2. Place your hands flat on the floor beside your hips for stability.

3. Brace your core and keep your chin slightly tucked to maintain a neutral spine throughout the movement.

4. Slowly extend one leg out straight so that it is at a 45-degree angle to the floor while the other knee remains bent above your hips.

5. Hold the position for a beat and then return your extended leg to the starting position.

6. Alternate and extend the opposite leg in the same manner, ensuring a smooth and controlled motion.

7. Continue alternating legs for the desired number of repetitions, maintaining controlled breathing and keeping your core engaged throughout the exercise.

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