1. Start by standing straight with your feet shoulder-width apart. Place your hands on the back of your head with your elbows flared out, or if you prefer, extend your arms straight above your head with your hands together.
2. Shift your weight to one leg and, while keeping your balance, raise the opposite knee out to the side towards the level of your waist or higher.
3. As you raise your knee, you may lean slightly toward the standing leg for balance. Engage your core muscles to keep your upper body as straight as possible.
4. Once your knee is raised, press down with your leg using your hip adductors to lower the knee back to the starting position in a controlled manner without touching the floor. Simultaneously return your upper body to the upright position if you have leaned to the side.
5. Perform the desired number of repetitions for one leg before switching to the other leg.
6. Focus on maintaining balance and control throughout the movement. The action comes from the obliques and hip muscles, not a swing of the leg.
Remember to keep your movements controlled, avoid using momentum, and breathe normally throughout the exercise. If you are new to this movement, it may be helpful to perform the exercise near a wall or sturdy object to assist with balance.
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