1
Sit on the floor with knees bent and feet flat. Recline back slightly with torso at approximately 45-degree angle. Place hands across chest or behind head for support.
2
Secure feet firmly on ground or have partner hold them. Engage core muscles and prepare to lift legs. Maintain neutral spine alignment throughout preparation.
3
Slowly lower legs toward the ground in a controlled manner by extending the knees and hip flexors. Keep lower back pressed to floor to prevent arching. Lower until legs approach ground or until lower back begins to lift.
4
Drive through core and iliopsoas to lift legs back up to starting position. Return knees toward chest in a controlled concentric movement. Complete the repetition by returning to initial seated reclined position.