90/90 Hip External Rotation Hover Extension

How to perform it

Step-by-step instructions

1. 01Sit tall in a 90/90 position with the working leg behind you, its knee bent about 90 degrees and its foot resting on the floor.
2. 02Brace your trunk, keep both sitting bones as heavy as possible, and prevent your pelvis from turning toward the rear leg.
3. 03Keep the rear foot grounded as you lift the rear knee slightly from the floor by actively externally rotating the hip.
4. 04Maintain the knee hover and slowly extend the rear knee only as far as you can without leaning, twisting, or losing the lifted position.
5. 05Bend the knee back to 90 degrees, lower it gently, and complete the repetitions before switching sides.