Best Hip Rotators Exercise: Side-Lying External Rotations
Start lying down on your right side with your legs and hips stacked, supporting yourself with your right elbow bent under your shoulder and your left hand in front of your body, palm on the floor to help you balance. Press the right side of your torso away from the floor and draw your abs in tight to keep your spine lifted and supported. Squeeze your butt and lift your left leg about 20 inches (just above your hip) and hold for 1 full count. Then, turn your leg outward so that your toe is pointing up to the ceiling and slowly lower until the heels of both feet touch. Repeat for three sets of 15 reps and then change sides.