1 - Stand upright next to a wall or sturdy support, placing one hand on it for balance.
2 - Shift your weight onto one foot, keeping a slight bend in the standing knee.
3 - Swing the opposite leg forward as high as comfortably possible while keeping your torso upright and core engaged.
4 - Allow the leg to swing back behind you in a controlled arc, extending through the hip.
5 - Continue the forward and backward swinging motion smoothly for the desired number of repetitions, then switch to lateral swings by swinging the leg across your body and out to the side.
6 - Complete the set on one leg, then switch sides and repeat the same sequence.
