This exercise is intended to increase pelvic stability while rotating the thighbone in the hip socket.
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Inhale as you drop one knee to the side rolling onto the side of the foot, and then exhale as you return that knee to its original position. Then repeat the same motion on the other side.
Things to think about
The goal of this exercise is to move the leg without moving the pelvis, so as you drop the leg to the side it is important to use the pelvic floor and lower abdominals. You want to imagine the thighbone rotating in the socket without moving the pelvis. Keep the range of motion as small as necessary. If your inner thighs are tight then you won’t be able to lower the leg very far before the inner thighs overpower the pelvic floor and low abs.