1. Begin by kneeling on the ground on all fours. Place your hands directly under your shoulders and your knees under your hips.
2. Engage your core and maintain a neutral spine throughout the exercise.
3. Extend one leg straight back, keeping your foot flexed and your hip facing the ground.
4. Slowly lift the extended leg to hip height, then draw small to medium-sized circles in the air with your toes. Keep your movements controlled, engaging your glute muscles.
5. Complete the desired number of repetitions, creating circles in a clockwise direction. Then reverse the direction, drawing circles counterclockwise for the same number of reps.
6. Return your leg to the starting position, and repeat on the other side.
7. Ensure that your movements are controlled and that the rest of your body remains still. The movement should be isolated to the hip and leg.
Tips: - Keep the movements slow and controlled. - Avoid letting your hips tilt or rotate as you perform the leg circles. - Breathe consistently throughout the exercise. - To increase difficulty, add ankle weights or increase the size of the circles while maintaining form.
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