1. Begin by lying on your back on a mat or comfortable surface, with your arms resting by your sides and your knees bent with feet flat on the floor.
2. Allow one knee to fall open to the side, putting that foot's sole against the inner thigh of the opposite leg.
3. Keeping the other leg in place with the foot firmly planted and knee pointing upward, use the muscles of your inner thigh to lift the opened knee upwards towards the midline of your body.
4. Lift the knee as far as you comfortably can without moving the pelvis or the other leg.
5. Hold the lifted position for a brief moment, then slowly lower your knee back down to the starting position.
6. Complete the desired number of repetitions on one side before switching to the other leg.
7. For increased benefits, focus on the mind-muscle connection and perform the movement in a controlled manner.
Remember: Keep your movements controlled and avoid letting momentum do the work. Breathe out as you lift your knee and breathe in as you lower it. Make sure to not stress your knee joint by forcing it too high or too quickly. This exercise can help strengthen the thigh adductors, which contribute to pelvic stability and can reduce the risk of injuries in the lower body.
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