Lying Single Elevated Bent-Knee Leg Extension

Setup

• Start by reclining on the floor or a yoga mat.

• Prop your upper body up slightly by resting on your forearms, keeping your chest open.

• Engage your core by drawing your belly button toward your spine.

• Lift both legs off the mat into a starting 'tabletop' position with knees bent.

Movement

• Extend one leg outward, straightening the knee until the leg is parallel to the ground but not touching it.

• Simultaneously, keep the other knee bent and pulled toward your chest.

• In a smooth, controlled motion, alternate leg positions by pulling the extended leg back while extending the previously bent leg.

• Continue this pedaling motion while maintaining a steady core contraction to ensure your lower back stays protected and stable against the mat.

Tips

• Keep movements slow and controlled to maximize abdominal engagement.

• Avoid straining your neck; keep your gaze forward.