HOW: Begin on your side with your shoulders, hips, knees, and ankles stacked over each other. Bring your knees up slightly towards your chest. In this side lying position keep both feet off of the floor then open your top knee up towards the ceiling as high as you can. Make sure this motion is driven from the knee.
FEEL: You should feel the outer hip, particularly the glute muscles with this exercise.
COMPENSATION: Avoid rotating your entire trunk with this exercise. Make sure the shoulder that is facing the ceiling stay in front of the shoulder that is against the floor.