HOW: Lay on your side and slightly bring both knees forward. Bend both knees and bring them up, almost to your hips. Lift your heel off of the bottom heel, bringing your foot up towards the ceiling. Make sure to keep your knees stay together as your lower leg comes up and your hip rotates in.
FEEL: You should feel a deep muscle burn in the hip.
COMPENSATION: Stay laying on your side. Don’t roll forward or backward as you bring the leg up.