Standing Hip Extension to Leg Lift

Standing Hip Extension to Leg Lift

Starting Position:
1. Stand upright with your feet hip-width apart.
2. Place your hands on your hips for stability.
3. Keep your core engaged and your back straight.
4. Focus your gaze straight ahead to maintain balance.

Movement Instructions:
1. Hip Extension:
- Begin by extending one leg straight back behind you while keeping it straight, toes pointed.
- Engage your glutes as you lift your leg and ensure your hips remain square to the front.
- Hold this position for a moment, feeling the stretch in your hip flexors.

2. Transition to Leg Lift:
- Slowly bring the extended leg back to a standing position and then lift it up to the front at a 90-degree angle at the hip.
- Bend your knee and bring it towards your chest as high as you comfortably can.
- Keep your standing leg slightly bent for balance and support.

3. Return to Starting Position:
- Lower your raised leg back down to the starting position.
- Repeat the sequence for the desired number of repetitions (e.g., 10-15 times) before switching to the other leg.

Tips:
- Maintain a steady and controlled movement to avoid losing balance.
- Avoid arching your back; keep your torso upright during the exercise.
- If you find it challenging to balance, perform the exercise near a wall or sturdy object for support.
- Focus on your breathing; exhale as you lift your leg and inhale as you lower it.