Begin on all fours with your knees directly under your hips and your palms placed directly under shoulders.
Lower one forearm to the mat with your elbow under your shoulder — opposite of your working leg.
Draw your knee to elbow, cinching your waist and keeping your toe pointed. Draw in slowly for 2 counts.
Move to 90-degree leg press with your foot flexed. Squeeze the glute to lift your leg while keeping the ankle in line with the knee. Lift slowly for 2 counts.
Repeat 8 times on each side.
Focus on engageing your core to protect your back and to prevent arching, specifically in the lower back as you perform the leg press.
Make sure you aren't transferring all your weight to the supporting hip — you want equal weight distribution in both hips. Goal in mind should be using the core to draw knee to elbow and engageing the glute and hamstring to lift the bent leg.