1
Lie supine on your back on a mat or floor with your head and shoulders resting flat, right arm extended vertically upward, and left leg bent with foot flat on the floor for stability
2
Place your right arm vertically perpendicular to your torso to maintain balance and core engagement throughout the movement
3
Lower the right leg toward the floor by extending the knee from a flexed position, controlling the descent with quadriceps tension, moving into hip extension while maintaining a neutral spine and keeping the lower back pressed into the floor
4
Return to the starting position by flexing the knee and lifting the right leg back up, engaging the quadriceps to bring the thigh toward the chest, then hold briefly before repeating the descent pattern