Lie on your side with your body in one straight line and the bottom leg bent for balance. Raise your top leg to about 45 degrees with the heel leading and toes pointing forward, not up, then lower it slowly without letting the leg drift in front of you.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 10 to 15 slow reps per side, pausing briefly at the top; add an ankle weight when 15 becomes easy.
Letting the leg drift forward or the toes turn upward hands the work to the hip flexors, so keep the leg slightly behind your body line with the heel leading. If you already have pain on the outside of the hip, this position can aggravate it; use a smaller range or get it assessed first.
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.