How to do it
Rest your chin lightly on your hands and keep your gaze toward the floor.
- 1
Lie face down on a mat with your legs straight and arms by your sides or with hands placed under your chin for comfort.
- 2
Engage your core muscles to stabilize your spine and gently exhale.
- 3
Slowly lift one leg off the ground, keeping it straight, by squeezing your glutes and hamstrings. Your foot should move towards the ceiling.
- 4
Raise your leg as high as you can without arching your back or twisting your hips, and hold the position briefly.
- 5
Inhale as you lower your leg back to the starting position with control.
- 6
Repeat the movement with the alternate leg.
- 7
Continue to alternate legs for the desired number of repetitions, ensuring that you maintain proper form throughout the exercise.
Expert tip
Ensure that you maintain a neutral spine throughout the movement to prevent lower back strain. Engage your core and avoid using momentum; the movement should be controlled and initiated from the glutes and hamstrings.
Common mistakes
- ✕Bending the lifted knee during the raise
- ✕Rotating the pelvis toward the lifted side
- ✕Lifting the leg past natural hip extension