1. Begin by hanging from a pull-up bar with a firm overhand grip, hands slightly wider than shoulder-width apart. Your arms should be fully extended above your head, and your legs should be straight down with your feet together.
2. Engage your core and pull your shoulders slightly back to stabilize your upper body.
3. While maintaining this position, bring your knees towards your chest by bending them, and simultaneously slightly round your lower back as if trying to tuck your pelvis towards your belly button.
4. In a controlled motion, extend one leg straight out while keeping the other leg bent with the knee towards the chest. Ensure your extended leg remains elevated, not dropping below the height of the bent knee.
5. Hold the position briefly, maintaining core engagement to avoid swinging.
6. Bring the extended leg back to the bent knee position, then switch legs, extending the opposite leg while keeping the first leg bent.
7. Continue alternating legs for the desired number of repetitions, ensuring to maintain a controlled and stable motion without swinging or losing engagement in the core muscles.
8. To increase the difficulty, extend the duration of the hold for each leg extension.
Make sure to breathe regularly throughout the exercise, exhaling as you extend the leg and inhaling as you return to the bent knee position. Avoid using momentum to swing the legs; the movement should be driven by the core muscles for maximum benefit.
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