To do this exercise you will need a mat. Start by lying on your side with your knees bent. Be sure to keep your heels in line with the bottom of your pelvis. Inhale into the back of your ribs and then exhale as you externally rotate in the hip socket to lift the top knee, while squeezing the heels together. Inhale as you return your knee to the midline. Repeat 8-10 times.
Things to think about
This exercise will increase range of motion at the hip. It is important however to keep your hips stacked and move the leg without moving the hips.
Squeezing the heels together can also add inner thigh engagement, which increase the range of motion and prevent the quadriceps from being recruited.