Chair Seated Kickback

1. Starting Position:
- Sit on the edge of the chair with your back straight and feet flat on the floor.
- Keep your knees bent at a 90-degree angle, positioned directly above your ankles.
- Place your hands on the sides of the chair for support.

2. Movement:
- Engage your core by pulling your belly button towards your spine.
- Begin the movement by extending one leg straight back behind you, keeping the knee straight and the toes pointed.
- Ensure your hips remain square and do not rotate as you extend your leg.
- Hold the kickback position for a moment, feeling the contraction in your glutes and hamstrings.

3. Return:
- Slowly bring your extended leg back to the starting position without swinging your leg or losing control.
- Repeat the movement for 10-15 repetitions, focusing on maintaining steady form.

4. Switch Legs:
- After completing the desired repetitions with one leg, switch to the opposite leg and repeat the same process.

5. Tips:
- Keep your upper body stable and avoid leaning forward or backward during the exercise.
- Breathe out as you extend your leg and inhale as you return to the starting position.
- If needed, adjust your grip on the sides of the chair for better balance and support.

6. Cool Down:
- After finishing both legs, sit back for a moment, take deep breaths, and relax before moving on to the next exercise.