Alternating Lying Glute Bent-Knee Raise

Positioning:

1. Begin by lying face down on a mat.
2. Keep your legs bent at the knees, with your feet flat against the mat.
3. Place your forearms on the mat, resting your head on them for support. Your body should be in a straight line from your shoulders to your knees.

Movement:

1. Engage your core to stabilize your torso.
2. Lift one knee towards the ceiling, keeping your foot flat and your leg bent at approximately 90 degrees.
3. Squeeze your glutes as you lift your knee, raising it as high as you comfortably can without arching your back.
4. Hold the raised position for a moment, feeling the contraction in your glute.
5. Lower your knee back to the starting position slowly.
6. Repeat the movement with the opposite leg, lifting the knee towards the ceiling and squeezing your glutes.
7. Continue alternating between legs for the desired number of repetitions, maintaining control and form throughout the exercise.

Tips:

- Focus on controlling the movement rather than using momentum.
- Keep your hips level and avoid twisting your torso as you raise your knees.
- Aim for smooth, deliberate movements to maximize glute engagement.