Positioning and execution:
1: Begin by placing one hand on a wall.
2: Hug your outside leg up to your chest and bring it as high as you can to your chest.
3: Take 4 seconds to brace your core as hard as possible and engage the hip muscles in the leg you are holding by driving your knee to the ceiling.
4: Remove your supporting hand and maintain your knee high without letting it drop.
5: Keep your support leg as straight as possible and maintain height for 10 seconds.
6: Repeat 3-4 times per side.