1. Start in a kneeling position on all fours, with your hands placed directly under your shoulders and your knees under your hips.
2. Keep your back straight and your core engaged throughout the exercise.
3. Extend one leg backward, straightening it fully without arching your back.
4. Lift the extended leg up towards the ceiling while keeping your hips square to the ground.
5. Begin to draw a half-circle with your extended leg, moving it out to the side as far as comfortably possible, and then lowering it down to touch the floor (if possible) without resting your weight on it.
6. Reverse the movement by lifting your leg back up to the side and then completing the half-circle by bringing it back towards the ceiling and to its starting position.
7. Perform the desired number of repetitions, then repeat on the other side.
Tips: Move in a controlled manner to maximize engagement of the glute and hip muscles. Make sure not to let your hips drop or sag to prevent strain on your lower back. Adjust the size of your half-circle according to your flexibility and hip mobility. Breathe evenly throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.
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