· Hands & knees in (quadruped) position

· Knees and feet should be hip-width apart,

· Hands under shoulders, fingers pointing forward

· Do not sag or arch low back

· Lift the left or right leg, keeping the knee bent

· Press the foot upward toward the ceiling

· Move only at the hip joint

· After completing set, repeat with the opposite leg

· Place dumbbell in the back of the knee to increase effort