1. Setup:
- Begin by placing a resistance band around both thighs, just above your knees. Ensure that the band is secure and provides resistance.
2. Starting Position:
- Start on your hands and knees on a soft surface, like a mat. Your hands should be directly under your shoulders, and your knees should be under your hips.
- Maintain a flat back, keeping your core engaged.
3. Movement:
- While keeping your left knee on the ground, bend your right leg at a 90-degree angle. Your right foot should be flexed (toes pointing down).
- Slowly lift your right knee out to the side, keeping the bend in your knee. Lift just enough to feel the resistance of the band but do not strain.
- Hold the position for a moment at the top to ensure full engagement of your hip muscles.
4. Return:
- Gently lower your right knee back to the starting position, maintaining control throughout the movement.
5. Repetitions:
- Perform 10-15 repetitions on the right side, then switch to the left leg.
6. Breathing:
- Inhale as you lower your knee and exhale as you lift it to the side.
7. Tips:
- Keep your torso stable and avoid leaning to one side during the lift.
- Focus on using your hip muscles to lift your leg rather than relying on momentum.
- Adjust the resistance of the band if necessary to ensure proper form.
8. Cool Down:
- Stretch your hips and legs lightly after completing the exercise to promote flexibility and recovery.
