Back & Bent-Knee to Side-Kick

1. Start: On your hands and knees with your hands directly below your shoulders and knees below your hips. Engage your core to keep your back neutral.

2. Lift one knee off the floor and kick back with a bent leg, driving through your heel to extend your hip. Ensure you squeeze your glutes at the top of the movement.

3. Bring your knee back toward your chest without letting it touch the ground.

4. Extend the same leg out to the side, keeping your knee bent at around a 90-degree angle. Focus on using your hip abductors and outer thigh to lift your leg.

5. Return your knee to the starting position without resting it on the ground.

6. Repeat the back kick and side extension for the desired number of repetitions.

7. Ensure that the movements are controlled, and the core remains engaged to protect your lower back.

8. Once done on one side, switch legs and repeat the sequence.

Make sure to keep your movements controlled and do not rush the kicks. Pay attention to the quality of the movement rather than the quantity of the reps.

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