From a seated position, bend your knees and place your feet flat on the ground wider than hip-width apart. Place your hands on the ground behind you to stabilize your body in place.

Keep your hips as flat to the ground as possible as you lower both knees to one side. Bring both knees as close to the ground as possible before rotating your legs to the opposite side.

Perform this movement slowly to increase hip internal and external rotation. Focus on rotating through your hips.