Alternating Lying Straight-Leg Lift

Lying Alternate Straight Leg Lift

Positioning

1. Find a firm, flat surface such as an exercise mat or the floor.

2. Lie face down on your stomach with your legs extended straight behind you.

3. Keep your feet hip-width apart and your arms resting in front of you, or you can place your hands under your forehead for support.

Movement

1. Lift One Leg: Slowly raise your right leg off the ground while keeping it straight. Engage your glutes and core as you lift. Aim to raise it to about hip height.

2. Lower the Leg: Hold for a moment at the top, then slowly lower your right leg back to the starting position.

3. Alternate Legs: Repeat the movement with your left leg, lifting it straight up while keeping your hips and shoulders pressed to the ground.

4. Continue Alternating: Alternate lifting each leg in a controlled manner. Perform 10-15 repetitions for each leg, depending on your fitness level.

5. Breathing: Inhale as you prepare and exhale as you lift your leg. Breathe steadily throughout the exercise.

Tips

• Keep your neck in a neutral position and avoid straining it; looking forward or gently down is ideal.

• Focus on engaging your core muscles throughout the movement to maintain stability.

• If you feel any discomfort in your back, consider reducing the height of your leg lift or taking breaks as needed.