As you come back up to a tall kneeling position, press the kb overhead.
This is a video clip from my most recent class! Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground.
Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground.
Press into upper back and arms to lift hips off ground.
Jeffers echoes this, pointing to quad exercises two to three times a week as a good guide to growth, even though it really depends on your fitness goals.
Leg Lift Extensions Ex 3.