① All Fours

• · Hands under shoulders, knees under hips
• · Brace so the back doesn't move

② Kick the Bent Knee Back

• · Lift the bent knee up and back, like a donkey kick
• · Squeeze the glute as the thigh lifts

③ Straighten the Knee

• · Straighten the knee, reaching the leg toward horizontal
• · Back stays flat — don't arch to go higher
• · Hips stay square — no rotating open

④ Re-Bend the Knee

• · Bend the knee back to 90° before lowering