Exercise VII: Bent-Knee Hip Extension
Sets: 2 Reps: 15 Rest: 45 Seconds
Lie on your left side and bend your hips and knees 90 degrees . Without moving your hips, rotate your right leg toward the ceiling (it should look somewhat like a dog raising his leg at a fire hydrant) . Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, and then switch legs and repeat.