Bent-Leg Kick

1. Begin on your hands and knees on a mat with your hands directly under your shoulders and knees under your hips.

2. Keep your back straight and your abdominal muscles engaged.

3. Lift one leg up towards the ceiling while keeping the knee bent at a 90-degree angle. Your foot should be flexed as if you're trying to press the sole of your shoe against the ceiling.

4. Squeeze your glutes at the top of the movement.

5. Lower the leg back down to the starting position without letting your knee touch the floor.

6. Perform all of the desired repetitions on one leg before switching to the other leg.

7. Keep your movements controlled and avoid using momentum.

8. Breathe out as you lift your leg and breathe in as you lower it back down.

This exercise targets the glutes and hamstrings and is good for building strength and toning the lower body. It can be performed by beginners and can also be made more challenging for advanced exercisers by adding ankle weights.

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