Kneeling Leg Circles

1. Start in a tabletop position: on your hands and knees, with your knees under your hips and your hands under your shoulders. Ensure your spine is in a neutral position.

2. Keeping your core engaged, lift one leg off the ground and extend it behind you, keeping the knee slightly bent.

3. Slowly begin to draw circles in the air with the lifted leg. The motion should come from the hip, involving the glute muscles.

4. Perform the circles in a controlled manner, maintaining stability with the rest of your body to avoid rocking side to side.

5. After completing the desired number of circles in one direction, switch directions and repeat the same number of circles.

6. Lower the leg back to the starting position and repeat the exercise with the opposite leg.

7. Execute the desired number of sets, alternating legs with each set.

Tips: Keep your movements slow and controlled to focus on engaging the primary and secondary muscle groups. To increase the difficulty, you can add ankle weights or increase the size of the circles, but this should only be done once you've mastered the exercise without additional weight. Make sure to keep your neck neutral by looking down at the mat, not straining upwards or sideways.

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