This exercise combines internal and external rotation at the hip socket with hip adduction and abduction.
To do this exercise you will need a mat. Start by lying on your side with your head, ribs, hips and heels line up. Inhale into the back of the ribs as you lift your top leg. Exhale as you rotate your leg outward and tap your heel to the ground behind you twice. Inhale as you lift the leg and exhale as you internally rotate your leg and tap your toe to the ground in front of you twice. Repeat 8-10 times
Things to think
The base of support in this exercise is smaller than in some other exercises. This will make it challenging to keep the hips and shoulders stacked. Try as much as you can to find the longest possible spine by lifting the waist and lengthening the legs away from you. Imagine that your spine is a suspension bridge pulled evenly from all angles.
Think of the name of this exercise when you are thinking about the quality of movement. When you move as if the floor is a hot potato, you can change the ways that you feel the muscles engage.
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