1. Begin by lying flat on your back on a smooth surface with your arms by your sides for stability, knees bent, and feet flat on the floor.
2. Place a towel or a low-friction material under one foot. The other foot can be raised off the ground.
3. Push through the heel of the foot on the towel, raising your hips off the ground into a bridge position, creating a straight line from shoulders to knees.
4. While keeping your hips elevated, slowly slide the foot on the towel away from your body, extending that leg fully. Keep the other leg raised and stationary in the air.
5. Once your leg is fully extended, pause, and then pull the sliding foot back toward your body, engaging the hamstrings and glutes to return to the starting bridge position.
6. Repeat the movement for the desired number of repetitions before switching to the other leg.
7. Ensure you maintain a stable core throughout the exercise to support your lower back, and keep the movement of the sliding leg controlled to avoid straining the hamstrings.
Remember to warm up properly before performing this exercise and to cool down afterwards. If any movement causes pain or discomfort, stop immediately and consult a fitness professional.
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