HOW: Get set-up balancing on one leg, the leg that is in the air will be the one performing the exercise. While keeping the leg straight, swing it forward and simultaneously point your foot down. Then swing the leg straight back as you simultaneously point your foot up. Repeat
FEEL: You may feel a stretch behind your hip and leg when you swing it forward whereas you may feel a stretch in front of your hip and leg when you swing it back.
COMPENSATION: Limit movement to your hip joint and foot. Try not moving too much from your upper body and torso.