Kneeling Straight-Leg Side-Kick

1. Start in a hands-and-knees position with a flat back and hands placed directly under your shoulders. Keep your knees under your hips.

2. Extend one leg out to the side, keeping the leg straight. Your body weight should be supported by your hands and the knee that's still on the ground.

3. Engage your core to maintain balance and keep your back flat.

4. With your extended leg, lift it to the side as high as you can without compromising your form—aim for a height parallel to the hip, or as far as comfortable.

5. Hold the lifted position for a brief moment, then lower the leg back down to the starting position, but without touching the ground, keeping tension on the muscles.

6. Perform the desired number of repetitions, maintaining a controlled movement throughout the exercise.

7. Repeat the exercise on the other side.

Throughout the exercise, ensure your movements are slow and controlled to maximize the engagement of the target muscles and maintain good form to prevent injury.

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