Back-Side Kneeling Leg Lift

Kneeling Back and Side Leg Lift

Starting Position:

1. Kneeling Position: Begin by kneeling on a comfortable surface, like a mat. Your knees should be about hip-width apart.

2. Hand Placement: Place your hands directly under your shoulders for support. Your fingers should be spread wide for better stability.

3. Neutral Spine: Keep your back flat and core engaged. Your head should be in line with your spine.

Movement Instructions:

1. Lift Back Leg:

   • Slowly raise your right leg behind you, keeping it straight. Your foot should be flexed, with the toes pointing downward.

   • Raise your leg until it is parallel to the ground. Focus on the movement coming from your hips, not your lower back.

   • Hold for a moment at the top, squeezing your glutes.

2. Lower Leg:

   • Lower your leg back to the starting position in a controlled manner.

3. Lift Side Leg:

   • Now, without changing your upper body position, lift your right leg out to the side. Keep your leg straight and foot flexed.

   • Raise your leg until it is parallel to the ground. Engage your core and maintain a stable upper body.

   • Hold for a moment at the top, squeezing your outer thigh.

4. Lower Leg:

   • Lower your leg back to the starting position.

5. Repeat:

   • Complete the desired repetitions (e.g., 10-15) for the right leg before switching to the left leg.

Tips:

• Maintain a steady breath throughout the exercise; exhale on the lift and inhale while lowering.

• Keep your movements controlled to maximize effectiveness and avoid injury.

• If you're struggling with balance, you can perform the exercise near a wall for extra support.