Single-Leg Kickback

1. Begin in a tabletop position: Your hands should be directly under your shoulders and your knees under your hips.

2. Engage your core and maintain a flat back throughout the exercise to support your spine.

3. Lift one leg up, keeping your knee bent at a 90-degree angle. The sole of your foot should face the ceiling.

4. Using your glute muscles, push your foot up towards the ceiling as high as you can without arching your back.

5. Hold the top contracted position for a moment, then slowly lower your leg back to the starting position without touching the ground.

6. Perform all the desired repetitions with one leg before switching to the other leg.

7. Repeat for the recommended number of sets.

Note: To maintain proper form and maximize glute engagement, ensure your movements are controlled and focused. Avoid letting your hips twist or your lower back sag during the exercise. If you wish to increase the difficulty, you can add ankle weights or resistance bands.

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