Swing back bent leg

Kneel down. Place your straightened arms on the floor in front of you. The arms should be perpendicular to the body, as shown in the picture. Palms shoulder width apart. The knees should create a right angle. This will be your starting position. As you exhale, lift your right leg up, tensing your buttocks, until the back of your thigh is flush with the line of your back. The knee remains bent at a right angle. Hold this position for a few seconds. Hint: At the end of the movement, the thigh should be parallel and the shin should be perpendicular to the floor. On an inhale, return to the starting position. Repeat the movement with your left foot. Perform the exercise alternately performing swings until you complete the required number of repetitions with each leg. Variations: First you can perform the required number of repetitions with one leg, then with the other leg. To complicate the exercise, you can use weights.