① Lie Face Down, Knee Bent 90°

• · Forehead down, one knee bent so the shin points up
• · Squeeze the glute BEFORE the thigh lifts
• · Hip bones stay glued to the floor

② Lift the Thigh (2 sec)

• · Lift the thigh off the mat, knee angle unchanged
• · A few inches is plenty — quality over height
• · Don't arch the lower back to go higher
• · Stop on any sharp or pinching pain