Position yourself in a side plank, supporting on your bottom forearm (elbow under shoulder).

Place your top leg on an elevated surface (bench), keeping it straight.

Extend your bottom leg straight below the bench.

Lift your hips off the ground, forming a straight line from head to top foot.

Engage your core and adductors to maintain stability.

While holding the plank, slowly raise and lower your bottom leg in a controlled manner.

Keep the bottom leg straight throughout the movement. Repeat for desired reps, then switch sides.