Lying Straight-Leg March

1. Begin: Lie flat on your back on the floor or a mat with your legs extended straight out and your arms at your sides.

2. Engage your core: Firmly press your lower back into the floor to keep your core muscles contracted throughout the exercise.

3. Lift one leg: Contract your hip flexor and keep your leg as straight as possible. Raise the leg to a height that allows you to maintain a flat lower back against the floor.

4. Lower the leg: Return the leg to the floor with control, keeping it straight and your core engaged.

5. Repeat and alternate: Perform the same action with the opposite leg, simulating a marching motion. Continue alternating legs for the desired number of repetitions.

6. Maintain form: Focus on slow, controlled movements. Do not let your lower back arch off the floor. Decide on the number of sets and repetitions according to your fitness level.

7. Safety and tips: Ensure movements are slow and controlled. Breathe out as you raise each leg, and inhale as you lower it. Keep the movement momentum-free, using your muscles to perform the work. If you feel any strain in your lower back, stop and reassess your technique to maintain proper form throughout.

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