Stand up straight with your weight on one leg.
Keeping your gaze directly ahead, tense your abdominal muscles, and the buttock and thigh muscles on your stance leg.
Keeping your body and leg in a straight line, lift your elevated leg directly back behind you.
Hinge forward at your hip, allowing your body to tilt forward to counterbalance.
Your knee on your stance leg can soften.
Once you reach your furthest point, bring your elevated leg back toward the start position, then continue the movement, bringing this leg forward in front of you.
Your body can remain up straight as you lift your elevated leg in front.
Lower your elevated leg back toward the starting position, and past this point to repeat the movement.
Ensure you move in a fluid, steady motion throughout.
The aim of this exercise is to control the movement, rather than to perform it quickly.
