4. Gluteus Medius & Piriformis
Lie on your side, up on your elbow with your hip and knee in flexion—it’s very important to keep the leg flexed at the hip. The upper leg should be lifted up so it is not touching the lower leg. The movement is to lift your hip off the ground as high as you can. Once this is achieved, lower back down to approximately one inch off the ground and repeat as many times as you can up to 30 and then switch sides.