🎯 Setup and Starting Position:

Support: Stand on one leg (the Support Leg) next to a stable support (like a wall, chair back, or sturdy railing).

Hand Placement: Place one hand on the support, positioned at approximately shoulder level, and apply light pressure to maintain balance. The hand is for stability, not weight-bearing.

Support Leg Fixation:

The Support Leg is fixed. The weight should be centered slightly back, driving through the heel/mid-foot.

Keep the knee slightly soft, avoiding a full lockout.

Maintain minimal tension in the hamstring (back of the thigh) for stability.

Moving Leg: The other leg (the Moving Leg) hangs freely, ready for the movement.

Spine and Pelvis: Ensure your pelvis and upper body are in a neutral position. Imagine a gentle pull upward through the crown of your head.

🧠 Preparation for Movement:

Core Engagement: Gently brace your core (abdominal muscles).

Level Check: Ensure the pelvis is level and is not tilting backward (posterior tilt) or excessively forward (anterior tilt).

Focus: Maintain full stability in the Support Leg and the neutral spine/pelvis position before initiating the movement.

⬆️ Execution: Thigh Flexion:

Initiation: Slowly and with control, begin to lift the Moving Leg forward by flexing the hip (bringing the thigh up toward the chest).

Pelvic Control is Key: As the thigh lifts, strictly ensure that:

• The pelvis remains level (no backward or side-to-side tilting).
• The lower back does not round (flexion) or arch (extension).

Range of Motion (ROM) Limit: Limit the height of the lift to where you can maintain perfect pelvic and spinal neutrality. The thigh should move to an angle of approximately 70 to 90 degrees relative to the floor. Do not lift higher if it causes the back to round or the pelvis to tilt backward.

Return: Slowly and controlled, lower the Moving Leg back to the starting position.

🔄 Repetitions and Switching

Tempo: Perform the movements slowly and controlled (e.g., 2 seconds up, 1 second hold, 3 seconds down).

Sets: Complete a small number of repetitions (e.g., 6 to 10) for the Moving Leg, maintaining proper form throughout.

Switch: Switch your stance, placing the support on the other side, and repeat the exercise with the opposite leg.