Action 1,

Kneel down and lift your legs.

Kneeling posture is upright, legs are lifted backwards and upwards, the higher the better.

Action 2

Kick after lying on your side.

Lie on your side, stabilize your upper body, with your thighs backward and your calves straight.

Action 3

Squat down slowly

Toes spread out, hips seem to be looking for a stool, squatting slowly.

Action 4

Big lunge

Hands akimbo, take a big lunge, press the front legs and pull the back legs.

Note: the action should be in place. Give it a try! I feel good!