Benefits:
- increased strength for the adductor and abductor muscles
- increased strength for the glute and core muscles
- improved hip mobility and stability
- increased flexibility of the hamstrings and hip flexors
Method:
Start in a tall kneeling position, kneeling on your right knee, and your left leg stretched out to the side in line with your shoulders and hips. Rest your right hand on the floor or a yoga block. Inhale to engage your core muscles, then exhale as you lift your left leg. Keep your shoulders down and your chest up during the whole time. Repeat the movement for 5-10 repetitions before you swap sides.
To add more variations to this exercise, you can move your stretched leg forward on every exhalation or make small circles with it without losing the ideal alignment of your body.