Alternating Lying 90-Degree Leg Extension

1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a mat or carpet.
- Position your legs so that your knees are bent at a 90-degree angle. Your feet should be flat on the floor.
- Keep your arms at your sides, palms facing down for stability.

2. Movement:
- Slowly lift your right foot off the ground, extending your right leg straight out while keeping your knee locked. Your foot should be pointed and your leg should be aligned with your body.
- Hold the extended position for a moment, engaging your core and ensuring your lower back remains flat against the ground.
- Carefully lower your right leg back to the starting position while maintaining control.

3. Repeat on the Other Side:
- Now lift your left foot off the ground, extending your left leg straight out while keeping your knee locked. Again, hold this position for a moment.
- Lower your left leg back to the starting position.

4. Continue Alternating:
- Repeat this process, alternating between the right and left legs for the desired number of repetitions. Aim for 10-15 repetitions on each side, or as comfortable.

5. Tips for Success:
- Keep your core engaged throughout the exercise to support your back.
- Move in a slow and controlled manner to avoid straining your muscles.
- If you feel any discomfort in your lower back, reduce the height of your leg extensions or stop the exercise.

6. Cool Down:
- After completing your sets, gently stretch your legs to help relax the muscles and prevent soreness.