1. Start Position: Exhale as you slowly raise your top leg, keeping your foot flexed and toes pointed toward the floor.
2. Middle Position: Continue to raise your leg, keeping your body stationary. Hold for 1/2 a second, squeezing your glutes.
3. End Position: Continue to raise, until your flexed toes are approximately 6-8 inches above waist height. Hold for 1/2 a second, squeezing your glutes. Note: Lifting your leg too high takes tension off the targeted muscles.
4. Return to Middle: Inhale as you slowly return to start position.
5. Return to Start: Do not let your top leg touch your bottom leg. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the opposite leg. For each set, perform the entire exercise for one left first, then for the other leg.

Start at this Position:

• Lie on your side on a mat.
• Align your hips and shoulders. Keep a slight bend in your knees.
• Rest your head on your arm, keeping your head aligned with your spine. To support your body, place your other hand flat on the floor aligned with your chest.
• Position your bottom leg at 90-degrees.
• Raise your top leg about 2 inches from the bottom leg, keeping a slight bend in the knee.
• Flex your foot and point your toe toward the floor.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your head elevated by resting it on your arm or towel.
   • Keep your body stationary.
   • Keep your hips and shoulders aligned.
   • Keep the heel of your raised foot flexed and your toe pointing toward the floor.

2. To alleviate unnecessary stress on your back, keep your hand flat on the floor and your bottom leg bent back at a 90-degree angle.