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.