- Start with the right leg in front and the left leg back. Place your right shin in line with the mat, and check that your knee is directly in front of your hip, resulting in a 90-degree angle. Your left knee should be behind the edge of the mat at a 45-degree angle.
- Place your hands on the floor in front of you. One hand should lie flat in front of the right ankle, while the opposite hand frames the outside of the knee.
- Shift your weight to the center, and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh.
- Once you feel stable, lift your left leg up as high as you can while keeping your core and glutes engaged. Pulse your left leg up as a whole, leading it with the knee for 30 seconds. Then lower the left leg back to the starting position.
- Repeat on the other side for 30 seconds.
Source: Pop Physique in San Francisco