This exercise emphasizes the internal rotation of the hip as opposed to the external rotation.
To do this exercise you will need a mat. Start by lying on your side with your knees bent. Be sure that your head, ribs, hips and heels are lined up. Exhale to lift your waist and the inhale as you rotate your thigh inward to lift the foot. Exhale return to neutral and repeat 8-10 times.
Things to think about
The hips tend to follow the thigh, you might find that as you lift the foot that your hips roll forward. Keep your pelvis stabile and only allow the thigh to move.
Imagine reaching your knee away from your hip as it rolls forward. This will give the opportunity for length in the front of the hip.
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