HOW: While laying on your side, bend your knees and bring them forward. Make sure the band is looped around your knees. Rotate the top knee up against the band and hold that position. Then, rotate your ankle up towards the ceiling as your knee stays up against the resistance of the band. Try to keep your knee still as best as you can. Lower your foot down and repeat
FEEL: You should feel all the deep muscles in your hip and glutes working.
COMPENSATION: Don’t roll forward or backward while rotating your hip, keep your knee still as you lift your foot up/down off the ground.