1. Lie on your side with your body in a straight line, legs stacked on top of each other. Support your head with your lower arm, and stretch your upper arm out in front of you for balance.
2. Bend your knees at a 90-degree angle, keeping your feet in line with your body.
3. Engage your core and keep your hips stacked to avoid rolling backward or forward.
4. While keeping your feet together, raise your upper knee as high as you can without shifting your hips or lifting your lower leg off the ground. This should resemble a clamshell opening.
5. Hold the top position for a brief moment, then slowly lower the knee back down to the starting position.
6. Complete the desired number of repetitions before switching sides and repeating the exercise with the other leg.
Remember to execute the movement with control, focusing on using the glute muscles to perform the kickout. Avoid rushing the repetitions to ensure proper muscle engagement and to protect against injury.
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