1. Set Up:

• Begin by positioning yourself on a mat or a soft surface on your hands and knees.

• Your hands should be directly under your shoulders, and your knees should be under your hips.

• Ensure that your wrists are aligned with your shoulders and your knees are aligned with your hips.

2. Starting Position:

• Keep your back straight and your neck in a neutral position.

• Engage your core muscles to stabilize your spine.

• Bend your right knee at a 90-degree angle, keeping your foot flexed.

3. Lifting Motion:

• Inhale as you press your right foot upward toward the ceiling.

• Keep your foot flexed and your knee bent as you lift your heel toward the ceiling.

• Focus on using your glute muscles to perform the movement.

4. Range of Motion:

• Continue lifting your right foot until your thigh is parallel to the ground or as high as your flexibility allows.

• Your foot should be higher than your hip at the top of the movement.

5. Squeeze and Pause:

• At the top of the movement, pause briefly to contract your glute muscles as you focus on the squeeze.

6. Lowering the Leg:

• Exhale as you lower your right leg back down to the starting position with control.

7. Finish:

• Once you’ve completed your set with the right leg, switch to the left leg and perform the exercise.