With equipment - extended your leg out ~2 feet from you body hold for two seconds and return slowly back to both feet together.
No equipment - Lie on your side with your hips stacked.
Support your head by folding your floor side arm under your head.
Place your top hand on the floor in front of you as a reminder not to lean forward or backward.
Stack and flex both feet.
Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds.
Lower down for a count of 3, returning to the start position.