1. Lie on your side with your legs stacked and your body in a straight line. Support your head with your lower arm if needed.
2. Bend your knees so that your thighs are perpendicular to your body and your feet are aligned with your back.
3. Using your upper hand for balance, place it in front of you on the ground.
4. Engage your core and lift your upper knee, keeping your feet together, like opening a clamshell. Simultaneously lift your upper heel, like tapping the heel.
5. Close the knee and then tap the toes, maintaining control and keeping the hips stacked vertically.
6. Repeat the knee and heel taps for the desired number of repetitions.
7. Once complete on one side, switch to the other side to ensure balanced strength and stability training.
Ensure not to roll back on the hips and maintain the upper body stationary throughout the exercise to maximize the engagement of the target muscle groups.
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