Lie on your back directly next to a wall, with the leg closest to the wall out straight and the other bent.
The outside of your leg closest to the wall should rest gently against the wall.
Activating the muscles around your hips, gently push your leg out towards the wall.
When performed correctly, your leg shouldn't move but you should feel muscles gently activate.
Hold this position for the specified duration, ensuring you breath throughout.
Rest then repeat.
