Bite-size mobility drill for external hip rotation (approx. 5 minutes) - Level 1 Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bring your feet together. Allow the knees to fall open into diamond. Relaxing with three deep breaths into your belly. and then into your chest. Exhale fully. Bend one leg and place your ankle on your opposite knee. Push the bent knee out until you reach your limit of 6 out of 10, don't overstretch. Hold for 30 seconds. Repeat on other side. 1 rep each side