Ankle knee hip shoulder and head alignment I 5 kinetic chain for proper form 
Rise knees waist level  1  full movement each leg is 1 repetition count 

This can be Done with No Equipment

High knee core activation

Improved hip stability and balance
• Better lower-body movement mechanics
• Increased activation of supporting hip muscles
• Enhanced athletic performance for walking, running, and lifting
• Reduced risk of knee and hip compensation patterns
When combined with proper nutrition and a full-body training program, strengthening the TFL can help improve movement efficiency, allowing you to train harder and burn more calories over time, supporting overall body composition goals.Attach an ankle strap to a low cable, keep your core tight, and extend your leg outward with control. Focus on squeezing the hip and controlling the movement back.

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