Lying Bent-Knee Hip Flexion

1. Start by lying flat on your back on a comfortable surface, such as an exercise mat. Keep one leg straight on the ground and bend the knee of the other leg with your foot flat on the floor.

2. Engage your core muscles by slightly pressing your lower back into the floor to stabilize your spine.

3. Slowly lift the bent leg off the floor while keeping the knee at the same bent angle, raising your thigh towards your chest.

4. Lift until your hip is at about a 90-degree angle or as far as comfortable without straining, ensuring you maintain control and do not swing the leg.

5. Hold the position briefly at the top of the movement.

6. Slowly lower your leg back to the starting position with your foot flat on the floor.

7. Repeat the movement for the desired amount of repetitions before switching legs.

Remember to breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it back down. Ensure the movement is controlled and focus on using your hip flexors to perform the lift.

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