1. Starting Position: Stand up straight with your feet hip-width apart. Place your hands behind your head with your elbows out to the sides. This is your starting position.
2. Perform a 'Good Morning': Hinge at your hips, pushing your buttocks back, and bend forward with a slight bend in your knees. Keep your back straight and head in line with your spine. Lower yourself until your upper body is parallel to the ground or as low as your flexibility allows without rounding your back.
3. Leg Lift: As you come back up to the starting position, shift your weight onto your left leg while keeping your right leg straight. Lift your right leg out to the side as high as you comfortably can, feeling the engagement in your glute and abductor muscles.
4. Return and Switch: Lower your right leg back down to the ground. Repeat the 'Good Morning' and the leg lift, this time shifting your weight onto your right leg and lifting your left leg out.
5. Repeat: Alternate back and forth between sides for the desired number of repetitions, typically between 8-12 reps per side for 2-4 sets.
Tips: Keep your core engaged throughout the movement to support your lower back. Move with control at a steady tempo, focusing on the muscle contraction and balance. Avoid jerky movements and keep your lifting leg in line with your body, not letting it go forward or backward. Given the compound nature of the exercise, consider adding ankle weights for resistance as you progress.
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