HOW: Get set up in a side lying position with the bottom leg in relative extension (knee further away from the chest). To begin the exercise, with the top leg, lift it up driving your knee towards your chest as much as you can. Then rotate your hip to point your foot up towards the ceiling. After maximal rotation, move your entire leg back towards your back. Then reverse the motion slowly and return to starting position and repeat. See video for tips.
FEEL: You will feel muscles all around your hip as well as throughout your entire body working with this exercise.
COMPENSATION: Try to isolate motion to your hip joint as best as you can versus your entire body moving around a ton. The video will provide the most clear instructions as this movement is easier to view versus describe.