Kneeling Back-Leg Lift Curl

1. Begin in an all-fours position on the ground. Ensure your hands are directly under your shoulders and knees are under your hips.

2. Engage your core to provide stability throughout the movement.

3. Without arching your back, lift one leg up, keeping the knee bent at a 90-degree angle.

4. Raise the lifted leg until the thigh is in line with your body and the sole of your foot is facing the ceiling, as shown in the third image.

5. Lower the leg back down to the start position of the second image without touching the knee to the ground to keep constant tension on the glute muscles.

6. Perform the desired number of repetitions with one leg before switching to the other leg.

Ensure smooth and controlled movements throughout the exercise. Focus on using the glutes to lift your leg, and avoid using momentum.

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