Rotation external of the hip standing with knee raised

Perform the described pattern with controlled movement and a stable body position. Prioritize the quality of each repetition over speed or repetition count. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in glutes and hip flexors and quadriceps; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.