1. Lie flat on your back on the floor. Bend one knee (thigh-to-calf angle less than 90 degrees) and extend the other leg straight. Rest your arms naturally at your sides.
2. Lift the extended leg upward (about 10 cm off the floor). Hold for 5 seconds, then slowly lower it back to the starting position. Rest for 2-3 seconds before repeating the lift. Perform 20 repetitions.
Individuals experiencing lower back pain while lying down or knee soreness in the bent leg may perform this exercise while seated on a chair.
Specific method:
1. Sit slightly elevated on a chair, one leg bent at the knee (thigh and calf at a 90-degree angle), the other leg extended straight, with the ankle naturally flexed (heel on the floor, toes lifted).When lifting the straight leg upward, ensure the knee remains fully extended.
2. When the heel of the straight leg is approximately 10 centimeters off the floor, hold the position for about 5 seconds before slowly lowering it.
3. Rest for 2-3 seconds after the heel touches the floor, then repeat steps 1-2. Perform this sequence 20 times.