Kneeling Back and Side Leg Lift
Starting Position:
1. Kneeling Position: Begin by kneeling on a comfortable surface, like a mat. Your knees should be about hip-width apart.
2. Hand Placement: Place your hands directly under your shoulders for support. Your fingers should be spread wide for better stability.
3. Neutral Spine: Keep your back flat and core engaged. Your head should be in line with your spine.
Movement Instructions:
1. Lift Back Leg:
- Slowly raise your right leg behind you, keeping it straight. Your foot should be flexed, with the toes pointing downward.
- Raise your leg until it is parallel to the ground. Focus on the movement coming from your hips, not your lower back.
- Hold for a moment at the top, squeezing your glutes.
2. Lower Leg:
- Lower your leg back to the starting position in a controlled manner.
3. Lift Side Leg:
- Now, without changing your upper body position, lift your right leg out to the side. Keep your leg straight and foot flexed.
- Raise your leg until it is parallel to the ground. Engage your core and maintain a stable upper body.
- Hold for a moment at the top, squeezing your outer thigh.
4. Lower Leg:
- Lower your leg back to the starting position.
5. Repeat:
- Complete the desired repetitions (e.g., 10-15) for the right leg before switching to the left leg.
Tips:
- Maintain a steady breath throughout the exercise; exhale on the lift and inhale while lowering.
- Keep your movements controlled to maximize effectiveness and avoid injury.
- If you're struggling with balance, you can perform the exercise near a wall for extra support.
