- From the side lying position, place your upper leg on a bench
- Raise your hips off the ground by pressing your leg into the bench
- From the side lying position, bend your upper leg and place it on a bench
- Raise your hips off the ground by pressing your leg into the bench
- From the standing position, use a chair/bench/box for support
- Transfer your weight towards one leg by bending the knee, while keeping the opposite leg straight and the foot on the ground
- Feel a stretch on the inside of the thigh (adductor) of the straight leg
- From the 4 point position (all fours), extend one leg to the side, placing the foot on the ground.
- Start rocking your hips back and forth.
- You should feel your adductors and hip joint being stretched.
- Try to maintain a neutral spine
