Lie on your side with hips and knees bent to about 45 degrees, feet together and hips stacked vertically. Keeping the feet touching, lift your top knee toward the ceiling without letting your pelvis roll backward, then lower it slowly.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 12 to 20 slow reps per side; add a band above the knees once unbanded reps feel trivial.
Rolling the pelvis backward turns it into a different, easier exercise; rest a hand on your top hip and lift only as far as the pelvis stays still. If the outside of the bottom hip is sore to lie on, pad it with a pillow or start from the other side.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.