Alternating Seated Leg Extension Abduction

Starting Position:
1. Sit on the floor with your legs extended in front of you.
2. Lean slightly back while keeping your spine straight. Use your hands to support yourself by placing them behind your hips.
3. Bend your knees at a 90-degree angle, keeping your feet flat on the floor.

Movement Instructions:
1. Abduction:
- Lift your right leg out to the side away from your body while keeping your knee bent.
- Hold this position for a moment and feel the stretch in your outer thigh.
- Lower your right leg back to the starting position.

2. Extension:
- Extend your right leg straight out in front of you, keeping it off the ground for a few seconds.
- Engage your core to maintain balance.
- Slowly return your foot back to the starting position.

3. Switch Legs:
- Repeat the abduction and extension movements with your left leg.
- First, lift your left leg to the side, hold briefly, then extend it straight out in front of you before lowering it back down.

Repetitions:
- Perform 8-12 repetitions for each leg, alternating between sides.

Tips:
- Keep your movements controlled and steady to avoid injury.
- Focus on engaging your core throughout the exercise.
- If you experience any discomfort, stop and adjust your position.