Bent-Leg Kickback

1. Starting Position:
- Begin on your hands and knees. This is known as the quadruped position.
- Your wrists should be directly under your shoulders and your knees should be under your hips.
- Keep your back flat and core engaged to maintain a neutral spine.

2. Movement:
- Slowly lift your right knee off the ground, keeping your foot flexed.
- While maintaining the bend in your knee, drive your right foot upward towards the ceiling.
- Make sure to squeeze your glutes at the top of the movement.
- Hold the position for a brief moment at the top.

3. Return to Start:
- Lower your right knee back to the ground to return to the starting position.
- Ensure that your torso remains stable and your back stays flat throughout the movement.

4. Repetitions:
- Perform 10 to 15 repetitions on the right side.
- Switch to the left side and repeat the same movement.

Tips for Beginners:
- Start slow to ensure proper form.
- Focus on the movement of the leg rather than rushing through the repetitions.
- If you feel any discomfort in your knees, consider using a yoga mat or cushion for support.